Muscle Foods
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Transcript of Muscle Foods
Muscle Foods
Marc Silberman, M.D.
NJ Sports Medicine and Performance Centerwww.njsportsmed.com
Gillette, NJ
No Short Cuts
• Bigger• Faster• Stronger
• Eat• Sleep• Train
Food
Rule #1
• Eat food, not edible food like substances
Processed Food
Rule 2
• Avoid food products that contain:– More than 5 ingredients
Food Unbromated Unbleached Enriched Wheat Flour (Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid), Unbromated Stone Ground 100% Whole Wheat Flour, Water, Wheat Gluten, Yeast, High Fructose Corn Syrup, Whole Wheat Flakes, Contains 2 Percent Or Less of: Soy Fiber, Unsulphured Molasses, Salt, Crushed Wheat, Oat Bran, Oat Flour, Honey, Monoglyceride, Datem (Dough Conditioner), Rice Bran, Potato Flour, Wheat Nuggets, Wheat Bran, Degerminated Yellow Cornmeal, Rye Meal, Flaked Barley, Rye Nuggets, Oats, Wheat Germ, Nonfat Milk*, Calcium Propionate (to Retard Spoilage), Guar Gum, Amaranth Bran Flour, Barley Fiber, Corn Bran, Rye Fiber, Soy Flour, Enzymes, Sucralose and Soybean Oil. *Adds A Trivial Amount of Cholesterol
Rule 3
• Avoid food products that contain:– High fructose corn syrup
High Fructose Corn Syrup (HFCS)
Rule 4
• Avoid food products that contain:– Unfamiliar ingredients– Unpronounceable ingredients
Supplements
Rule 5
• Avoid food products that make health claims
Food
Rule 6
• Shop the periphery of the supermarket and stay out of the middle– Dairy, produce, meat, fish
The Market
Rule 7• Eat meats from free-range, grass fed, not hormone antibiotic
filled, corn fed animals
• Do not eat from animals that do not eat well and do not exercise
Poultry Factory Farm
• The chicken we eat is not the chicken our grandparents ate
• factoryfarming.com
Pork Farming
• Live confined in pens• 250 pounds at 6 months• Factoryfarming.com
Cattle fed corn
• Cattle can not digest corn
• E. Coli• Marbled meat (high in
saturated fat)
Egg Factory
• No exercise• Broken bones• Wire injury• Infections• Death• ‘Don’t eat food that
doesn’t exercise’
Food
• Carbohydrate• Protein• Fat• Vitamins• Essential Amino Acids
Food
• Fruit• Vegetables• Eggs, Meat, Chicken, Fish• Pasta, Rice, Potatoes
Fruit
• Hydration• Carbohydrate• Potassium• Fiber• No fat
Vegetables
• Beets• Broccoli• Cauliflower• Asparagus• Carrots• Green Beans• Peppers
Whole Grains
Complex CarbohydrateVitaminsMineralsFiberMagnesium, Potassium, Selenium
Refined grainsWhite rice and White flourRemoved outer covering of kernel
Eggs
• Muscle Building• Immunity• Vision• Protein• Fat
Breakfast
• Waffle, crepe, pancake, bagel (not packaged)
• Steel Cut Oatmeal• Fruit• Eggs• Bacon, Sausage (nitrite
free)• Water
Lunch
• Chicken• Whole grain bread• Sweet potato• Vegetables• Fruit
Dinner
• Soup home made• Lean meat, chicken, fish• Pasta, potato, or rice• Vegetables• Fruit• Dark chocolate
Snacks
Emergency‘Energy’ barsBoostFruit
Pre-competition
• 3 hours prior• Within 1 hour of
awakening• Carbohydrate, some fat,
and protein• Breads, pasta, rice,
potato, sandwich, fruit, vegetables
Competition
• Fluid• Water or sports drink• Sodium if ‘salt sweater’• Fruit, ‘energy’ bar
Recovery
• Within 2 hours • Glycogen window• Carbohydrate + Protein• Chocolate Milk
outperformed sports drink• NOT donuts
Food PyramidProcessed foods
Real food
Sugar, butter, oil, salt
Vegetables, fruit, whole grains
Milk, cheese, eggsEat moderately
Eat less
Eat Most
Muscle Foods
Marc Silberman, M.D.www.njsportsmed.com
NJ Sports Medicine and PerformanceGillette, NJ
Thank you
Reference: Michael Pollan. In Defense of Food. Omnivore’s Dilemma.