Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

11 oatmeal in a bowl is a staple in many bodybuilders

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11 “Oatmeal in a bowl” is a staple in many bodybuilders’ diets, but you can even substitute blended oats for flour when baking or use them as breadcrumbs or breading for spicing up chicken dishes. B LACK B EANS Black beans are an awesome source of carbohydrates as well as protein, potassium, calcium, folic acid, and fiber. One cup of these beans contains about 40 grams of carbs, 15 grams of protein, and 1 gram of fat, and you can buy them for about $1 per can, or in bulk (dry) for
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even less. Boil them up, and they make a great side to any protein dish, but they’re also perfect for making soups and dips. B ROWN R ICE Like oatmeal, brown rice is a go-to food for the fitness-minded, and for good reason. You can pick it up dirt cheap—around $2 per pound—and one cup provides close to 45 grams of carbs, 5 grams of protein, and 2 grams of fat. Brown rice has nearly four times the fiber as white rice as well as more vitamins, minerals, and other beneficial micronutrients. Q UINOA It might be hard to pronounce (keen-wah), but it’s easy to prepare, extremely tasty, cheap (about $4 per box), and full of healthy protein and carbs. One cup of dry kernels has a 110 grams of carbs, 24 grams of protein, and 10 grams of fat, and it can be prepared in the same ways as brown rice. F RUIT You can’t go wrong with fruit. My favorite choices are grapes, apples, bananas, and oranges, which are full of a variety of antioxidants, vitamins, minerals, and fibers, and which range between $0.60 and $1.50 per pound. If you’re worried that the fructose in fruit might be bad for your health, though, you can rest easy. You’d have to eat an absolute ridiculous amount of fruit every day to ever have a problem. According to a meta-analysis of clinical trials evaluating fructose intake, 25 to 40 grams of fructose per day has no negative impact on our health. 12 That’s 3 to 6 bananas, 6 to 10 cups of strawberries, 10 to 15 cherries, or 2 to 3 apples per day. Or, as the old advice goes, a few servings of fruit every day. Problems with fructose intake are only seen among those who regularly eat large amounts of refined sugars, like HFCS or sucrose. For instance, a 20-ounce bottle of soda sweetened with HFCS contains about 35 grams of fructose. One gram of sucrose is about half glucose, half fructose, so if you eat a dessert with 50 grams of sugar, you’re getting about 25 grams of fructose. Even agave nectar, which is touted as healthy by many due to its low-glycemic properties, can be as high as 90 percent fructose. Other less processed forms can be as low as 55 percent. The bottom line is that you can avoid all the health complications associated with
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fructose intake by limiting your intake of foods with added sugars like agave, sucrose, honey, maple syrup, raw sugar, molasses, brown sugar, HFCS, turbinado sugar, and on and on.
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  • Winter '17
  • Santos O'Neill Garcia
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