bodybuilding_supps

Dear M&F,
I’m going to be traveling for a while without access to my regular supplements, but I still intend on training. How can I recreate the effects of my supps with my diet?
—Matt G., Salt Lake City, UT

It’s easier than you think. Granted, whole foods can’t replace things like quick-absorbing BCAAs that some pre-workout formulas deliver, but with a holistic like the one outlined on the next page, you can address your core needs while maintaining strength and performance.

For example: Salmon is an effective substitute for fish oil supplements and is also a good source of vitamin D. Spinach has the lowest acidity score of any food and mimics greens supplements’ ability to normalize the acid/ base balance in our bodies. With 66g of carbohydrates and 18g of protein per 16 oz, the benefits of chocolate milk compare well to your recovery shake.

An 8-ounce cup of hot coffee typically has more than 100 mg of energy-boosting caffeine. Iced coffee is brewed double strong to make up for the dilution that occurs when poured over ice; skip the ice—and the dark roast, which actually contains less caffeine—and enjoy the double strength.

 

7 Protein-Packed and Carb-Rich Foods

Matt’s Old Diet

Breakfast

4 eggs

3 egg whites

3 tbsp salsa

2 slices whole-wheat toast

1 small apple 
Multivitamin supplement
Fish oil supplement

Snack

1 protein bar
Greens supplement

Lunch

6 oz chicken breast
1 medium mixed-greens salad with tomato, cucumber, and chickpeas

Pre-Workout Drink

Amino acid
caffeine supplement

Post-Workout Shake

25g whey protein

Dinner

5 oz flank steak

8 stalks asparagus
1 large yam

1 tbsp extra-virgin olive oil

Evening Snack

25g whey protein
2 tbsp natural peanut butter

Matt’s New Diet

EAT LIKE THIS ON DAYS YOU DON’T HAVE ACCESS TO YOUR SUPPLEMENTS

Breakfast

2 eggs
6 egg whites
3 tbsp salsa
2 slices whole-wheat toast
1 small apple

Snack

1 piece string cheese
1 oz almonds

Lunch

8 oz chicken breast
1 medium mixed-greens salad with tomatoes, cucumber, and chickpeas

Pre-Workout Drink

Light-roast iced coffee (no ice)

Post-Workout Shake

16 oz chocolate milk

Dinner

6 oz salmon fillet
6 oz baby spinach, sautéed
1⁄2 cup cooked brown rice

Evening Snack

1 cup cottage cheese with live cultures
1 tbsp natural peanut butter
1 tbsp unsweetened baking cocoa powder