- VEGETABLES and FRUITS are the keystone to all effective diets. They provide fiber, vitamins, minerals, and anti-oxidants in abundance. They also contain small amounts of concentrated protein.
- LOW FAT DAIRY PRODUCTS provide considerable protein in an easily digestible form. They also provide vitamin D and calcium, not to mention potassium and carbohydrates. Nutritional sports experts Christine Rosenbloom, PhD, RD, and Nancy Clark, RD, suggest chocolate milk as an excellent cool-down beverage after a strenuous workout. For those who are lactose intolerant, yogurt can be consumed instead.
- LEAN MEAT is a traditional and highly-valued source of pure, high-powered protein. It also provides instant iron for hemoglobin production in the blood stream, and amino acids, including the all-important leucine, which, according to Rosenbloom, is being studied for its muscle-growing potential.
- DARK MEAT CHICKEN. Gobble up those drumsticks, in order to obtain 25% more zinc and iron than is found in white meat, to help keep your immune system in tip-top shape.
- EGGS provide all the necessary amino acids, says Rosenbloom. One cackleberry per day, including the yolk, is optimum. Half of an egg’s protein is in the yolk, as well as lutein for eye health.
- NUTS. Unsalted is best, either raw or roasted. Nuts are a great source of the good guy fats we need for our joints to function smoothly. They also give us fantastic protein, as well as antioxidants and palatable fiber. Squirrels will tell you they are the best way to get your daily vitamins, too.
- WHOLE GRAINS AND LEGUMES. All right, we know – legumes means beans; sorry to be so high hat! The protein contained in these foodstuffs actually helps your muscles repair themselves, as well as dropping off bundles of vitamins and antioxidants. Need we add that a plate of beans with a bowl of brown rice provides enough fiber to make you exclaim “This too shall pass!”
