Not every so-called bodybuilder-friendly food is all it’s cracked up to be. Like James Bond, many eats that seem perfectly innocent have a hefty arsenal of secret weapons (sugars, trans fats, you name it) that will strike a serious blow to your hopes of getting shredded. Here are three such foods and how to take them from physique killers to physique builders…
Physique Builders: A great white that’s brimming with very high quality protein, gut-friendly bacteria, testosterone boosting zinc and bone strengthening calcium. Still controversial, some studies have found an inverse relationship between dairy consumption and body fat.
Physique Killers: Sugar and processed fruit is yogurt’s (and your midsections) arch nemesis. Flavored versions can have enough of the added sweet stuff – up to 80% of its total calories – to cause unwanted 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.
Wise Play: Stick with plain yogurt and add your own fruit, if needed, for a bit of more nutritious sweetness. With only 40 calories in half a cup, antioxidant-rich blueberries are a good side-kick. If you just can’t bring yourself to part with the sweetened stuff, get your fix post-workout when increased insulin levels are favorable for muscle growth.
May we suggest: Fage Total 2% Plain (www.fageusa.com); 8 ounces: 150 calories, 19g protein, 9g carbohydrate, 4.5g fat (3g saturated)