Like taxes and Yankees postseason appearances, most of you take for granted what you put on your plates. Day in and day out, you devour copious amounts of pasta, chicken and dairy, all in the name of more muscle and less flab. You probably think that tub of yogurt you lapped up for an afternoon protein jolt or the He-Man portion of pasta
you sent down your gullet after tossing around the iron are model citizens with plenty of nutritional discipline. Thing is, like James Bond, many of these so-called "healthy foods" can have a hefty arsenal of secret weapons that strike a serious blow to your hopes of building a constitution like that of an M&F cover model.
Over the years, food manufacturers have done a wonderful job of nutritionally degrading many go-to bodybuilding staples, all in the name of profit and satiating our need for all things salty, sweet and satisfying. To prevent you from falling prey to those sneaky, unscrupulous food demons, we've assembled 10 beloved power foods, and will show you how to turn them from physique-killers into physique-builders.
1 PIZZA
>> Physique-Builders: The right pizza with toppings such as spinach, grilled chicken and smoked salmon can be - here it comes - a pretty good bodybuilding food. Lycopene-rich tomato sauce may increase levels of anabolic insulinlike growth factor-1 (IGF-1) and help stave off cancer.
>> Physique-Killers: Slather a thick processed crust with cheese and fatty meats like sausage and pepperoni and that muscle-builder turns into a belt-stretcher. A serving of Uno Chicago Grill Classic comes in at a whopping 770 calories and more than 50 grams of heart-stopping fat. Not how the Italian folks meant for it to be.
>> Smart Play: Request lean protein sources like chicken and ham. Florida-based sports dietitian Tara Gidus recommends going one step further and asking for half the cheese and, if available, whole-grain crust. Many pizza joints offer made-to-order pies, so take advantage. Like salads, scrutinize the nutrition information offered online. Or make your own with whole-wheat dough, low-fat mozzarella and cubed chicken breast.
>> May We Suggest: Domino's Crunchy Thin Crust Pizza with pizza sauce, thin crust, cheese, ham, grilled chicken and mushrooms (dominos.com), per slice: 160 calories, 8 g protein, 14 g carbs, 9.5 g fat (2.5 g saturated)
2 FRUIT JUICE
>> Physique-Builders: "Fruit juice can be a great source of vitamin C and other important antioxidants needed to repair oxidative muscle cell damage that occurs during exercise," says Gidus, who is also a nutritionist for the NBA's Orlando Magic. Vitamin C also enhances nitric oxide production.
>> Physique-Killers: Never consider juice a snack. Although most 100% juices digest very slowly, the lack of chewing involved when consuming the juice leaves you less satiated and on the hunt for the nearest vending machine. When snacking, choose whole fruit over juice.
>> Smart Play: Choosing 100% juices over sugar-waters labeled "fruit drink" guarantees your body more antioxidants with less added sweet stuff. You could consider exploring your feminine side, as University of Florida (Gainesville) researchers determined that pure pink grapefruit juice contains more nutrients per calorie than other common nectars. Enjoy juice before a workout for slow-digesting carbs that will provide long-lasting energy for your training and won't interfere with fat-burning. Mix juice with your protein powder, or better yet, choose real fruit for much-needed extra fiber to keep you more regular than Norm's presence at Cheers.
>> May We Suggest: Tropicana 100% Orange Juice with Fiber (tropicana.com), 1 cup: 120 cal-ories, 2 g protein, 29 g carbs, 0 g fat, 3 g fiber
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