What To Eat: Protein/Veg/Fats

PROTEIN

LEAN PROTEINS – These proteins are especially pertinent for high carb days when you must eat a decent volume of protein while keeping fat low. Red meat is my first, second, and third favorite food. If you can, go red meat at every meal (plus some whole eggs at breakfast). But on days where you have to increase carbs, maintain high protein, and keep fat low, there are the following:

Fish (Salmon, Tuna, Halibut)

1 oz = 7 grams of protein

Chicken breast

1 oz = 8-9 grams of protein

Turkey breast

1 oz = 6 grams of protein

Bison – Buffalo meat is typically leaner than beef and a great source of protein. Select leaner cuts like filet, sirloin, and top and bottom round.
1 oz = 7 grams of protein

Ground beef (90% lean or greater)

1 oz = 7 grams of protein

Lean Pork – cuts from the loin, like pork chops and pork roast, are leaner than skinless chicken thigh.
1 oz = 7 grams

Steak – The leanest cut of beef is an eye of round roast and steak (4 grams of fat per serving and 1.4 grams of saturated fat). The next leanest cut is sirloin tip steak, top round roast and steak, bottom round roast and steak, and top sirloin steak.
1 oz = 7 grams of protein

Ground Turkey (90% and greater) 1 oz = 6 grams of protein

Egg Whites

1 egg white = 4 grams of protein

FATTY PROTEINS – These cuts contain a higher amount of fat. They can be very beneficial when counting macros, as they are both dense in protein and fat, and therefore, calories. For example, an 8 oz ribeye can have up to 800 calories with 77 grams of protein and 55 grams of fat. This can be a game changer on your low carb days as the protein and fat in totality is calorically dense.

Keep in mind, on any high carb days, know what foods to eat to stay within the confines of your macronutrient ratios.

Beef – brisket, beef ribs, T-bone steaks, rib eyes, and ground meats that are less than 90% lean are considered fatty.

Chicken Thigh – the dark meat in the thigh has a greater amount of fat than the breast.
Turkey Thigh – the dark meat in the thigh has a greater amount of fat than the breast.
Pork – cuts of pork like ribs, belly and shoulder are considered fatty meats, as is bacon and ham.

Whole Eggs – each whole egg contains ~7 grams of protein and 4.55 grams of fat. The egg yolks contain 99% of the fat in an egg (4.5 grams). 2.6 grams of protein are in the white and 2.7 grams are in the yolk.

CARBOHYDRATES (CHO)

Carbohydrates are at the center of much controversy. I am going to list vegetables, simple carbs, and complex carbs. Simple carbohydrates relate to sugars found in cakes and cereals. The only simple sugars that have a place in your intra workout shake are: dextrose, maltodextrin, waxy maize.

The biggest things to cut from your diet are gluten and soy. Both are piss poor proteins that do more harm than good.

Vegetables

Asparagus
Kale
Broccoli
Spinach Brussels Sprouts Cauliflower Squash

Onions
Lettuce (all types) Bell Peppers Zucchini
Beets
Radish

*I might have missed something, but include anything that grows in the ground that you can find in the vegetable section on the outside aisle of the grocery store.

Outside of the intra workout shake (simple sugars), your carbohydrate sources should be of complex sources.

Rice – All rice starts brown. To produce white rice, it goes through a process to remove the side hull and bran. Brown rice is less processed and contains fewer calories and carbohydrates per serving than white rice. Brown rice also presents a greater challenge during digestion and absorption. Keep this in mind when planning your meals. As long as you can calculate your macros, you can include white rice, but I recommend you reserve it for your pre/post workout meals.

Gluten Free Oatmeal – oatmeal is a solid offering in the complex carb category. Gluten free oatmeal is usually found next to the regular oatmeal.

Sweet Potato – CHO-dense food that is great in the pre and post workout window; easily digestible and simple to prepare. One of my favorites.

Yams – Yams are native to Africa and Asia, with the majority of the crop coming from Africa. They can be as small as a regular potato or quite large. Yams have a cylindrical shape with blackish or brown, bark-like skin and white, purple, or reddish flesh.

All content in this document is © Power Athlete, inc. 2012 – 2019

Compared to sweet potatoes, yams are starchier and drier. Yams are difficult to find so what you see at the grocery store are really sweet potatoes. The USDA makes grocery stores distinguish by color for ease of the consumer.

Quinoa – a pseudo-grain that comes from a plant with a flat leaf. I’ve recently found this to be a good substitute for pastas and breads.

Fruit – all fruits are good; berries have a lower glycemic load and are packed with antioxidants and are preferred.

Yuca Root (Yucca) – a starchy vegetable that is grown in South America. It’s a very good form of carbohydrates and easily made into fries.

Tapioca – a powdered form of Yucca Root that can be made into pudding and used for baking.

 

FATS

The worst thing that happened was when “experts” related the fat on your waist to the fat on your plate. While this can be partially true, it is not true when looking at the fats I recommend. Our fats come from saturated and monounsaturated sources. A healthy androgen profile and saturated fat consumption are directly correlated.

On low carb days, you will get a lot of fat from protein sources. I try to balance this saturated fat from the meat by supplementing with olive oil, raising my total fat intake.

Studies have shown that those that consume high amounts of olive oil have a better sense of wellbeing. It has also been shown that walnuts improve semen quality, so hopeful fathers, eat some walnuts.

Saturated Fat

Coconut Oil Butter
Ghee
Animal Fats Full Fat Dairy

Monounsaturated Fat

Olives
Olive Oil
Avocado
Avocado Oil
Nuts (almonds, pecans, walnuts and brazil nuts)

HYDRATION

I am frequently responding to questions on how much water to drink.

.5 ounces / 15 ml per pound of body weight is a safe target; so a 200 pound man would need to consume AT LEAST 100 fl oz / 3 liters of water a day. This can vary based off of physical exertion and climate.

Do you have a 3 hour practice + training session in 95 degree heat and 90% humidity? Drink more water.

In addition to drinking water consuming 5-7g of salt per day AT MINIMUM.

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»