OnFitness Magazine - March/April 2022 - 33

33 WWW.ONFITNESSMAG.COM | VOL 22 NO 5 | 2022
hypertrophy.
Spinach: Phytoecdysteroids contained
in spinach can increase muscle growth up
to twenty percent when two pounds of
spinach was consumed each day. Even
smaller amounts will provide a muscleboosting
benefit.
Squash and zucchini: Two of the many
starchy vegetables that provide fiber, along
with clean carbohydrates for glycogen
repletion (also try eggplant, carrots, peas,
and corn).
Beans: A vegetarian's key source of
protein, beans are also seventy-five percent
starch including a large amount of fiber, a
perfect combination for muscle-building.
Potatoes (white, sweet, new, and red):
For hypertrophy, potatoes represent a
clean, hypoallergenic carbohydrate source
that is quickly absorbed and insulinproducing.
Bananas:
This fruit along with other
high glycemic index fruits such as grapes
and pineapple contain more natural sugars
than others and are beneficial for
facilitating protein into muscles for
growth, especially post-workout.
Cherries: Supplementation with cherry
juice concentrate before and after intense
weight training will hasten recovery time
and performance for a week.
Rice (brown rice, white rice, rice
post-workout when muscles are primed for
growth.
For hypertrophy, the thirty to ninety
minutes immediately post-workout present
a valuable opportunity. Create an eating
strategy that will effectively shut down the
resulting catabolic environment of an
intense workout. It's important to consume
fast absorbing protein and higher glycemic
carbohydrates during this window.
Carbohydrates are necessary for
muscle growth and recovery for two
reasons. Higher glycemic index carbs
stimulate insulin release, and carbohydrate
molecules chain together to generate
glycogen, the storage form of carbs in your
muscle and liver. Glycogen stored in
muscle is used locally for energy during
exercise, and full glycogen stores will fill
out muscle belly volume.
Calories are a big factor in your body's
potential to build muscle. This is where
foods higher in fat can play a role, by
providing more calories per gram.
Ultimately, your body needs somewhat of a
surplus of all macronutrients to orchestrate
effective muscle-building.
Whey and casein protein powders:
Both powders are derived from milk, thus
containing high amounts of branchedchain
amino acids, and will elicit a strong
insulinemic effect. Whey is a fastabsorbing
variety best for post-weight
training workouts, while casein is a slow
absorbing protein, best for bedtime to
assure adequate nutrients for muscle
recovery during sleep.
Dairy products such as milk, cottage
cheese, and yogurt: Dairy products,
though low on the glycemic index because
they contain fewer carbohydrates, produce
a marked insulin response upon
consumption while contributing significant
protein.
Ground bison or grass-fed beef:
Leaner than traditional beef, these natural
alternatives consist of quality protein, with
key amino acids more abundantly found in
red meat: carnitine, carnosine and creatine,
important in both energy metabolism and
muscle synthesis.
Chicken (ground or breasts): Lean
muscle-building protein.
Turkey (ground or breasts): Similar to
chicken, turkey provides lean protein with
little fat.
Eggs and egg whites: Great sources of
protein, include the yolks to boost vitamin
D, important for bone and immune health,
while additional calories from fat aid
cakes): Key starchy carbohydrates for
muscle growth, use white rice and rice
cakes pre-workout and post-workout to
provide fast-acting carbs for energy and
glycogen repletion, respectively. Brown rice
is a higher fiber version, a good staple of
any muscle-building nutrition plan.
Hot cereals (oatmeal, steel-cut oats,
grits, cream of wheat): A great source of
complex carbs, more quickly absorbed
versions like cream of wheat or grits are
best for muscle recovery and refilling
glycogen.
Meat lover's pizza: Though not the
healthiest of options, there is no denying
the impact of a food containing complex
carbohydrates, dairy, and animal protein to
potentiate muscle hypertrophy. Fat, carbs,
protein, and calories in abundance will
certainly push muscle growth.
Fat-loss foods
Many believe that if they eat healthfully,
they will lose fat. And almost anyone you
ask claims they eat healthily. Yet over twothirds
of the U.S. population is overweight
or obese.
Most people overestimate the
healthfulness of their diet. However, the
more important distinction is that
" healthy " eating and fat loss eating are not
the same things.
There are several foods and food
groups that are healthy - they contain
high amounts of vitamins and minerals as
well as fiber or good fats - but will do
very little to help burn fat. Some of these
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OnFitness Magazine - March/April 2022

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