Physique-Builders: This great white is brimming with high-quality protein, gut-friendly bacteria, testosterone-boosting zinc and bone-strengthening, fat-fighting calcium.
Physique-Killers: Sugar and processed fruit are yogurt's (and your midsection's) arch nemeses. Flavored versions can have enough of the added sweet stuff - up to 80% of total calories - to cause unwelcome blood-sugar surges, a scenario that triggers the release of extra insulin, which encourages the body to store fat. More gooey jam at the bottom also means less protein.
Smart Play: Stick with plain yogurt and add your own fruit, if needed, for more nutritious sweetness. With only 40 calories in a half-cup, antioxidant-rich blueberries are a good sidekick. If you just can't bring yourself to part with the sweetened stuff, get your fix postworkout when increased insulin levels are favorable for muscle growth.
May We Suggest: Fage Total 2% Plain Greek Yogurt (fageusa.com), 8 oz.: 150 calories, 19 g protein, 9 g carbs, 4.5 g fat (3 g saturated)