Muscle Foods

1. Muscle Foods Marc Silberman, M.D. NJ Sports Medicine and Performance Center www.njsportsmed.com Gillette, NJ

2. No Short Cuts • Bigger • Faster • Stronger • Eat • Sleep • Train

3. Food

4. Rule #1 • Eat food, not edible food like substances

5. Processed Food

6. Rule 2 • Avoid food products that contain: • More than 5 ingredients

7. Food Unbromated Unbleached Enriched Wheat Flour (Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid), Unbromated Stone Ground 100% Whole Wheat Flour, Water, Wheat Gluten, Yeast, High Fructose Corn Syrup, Whole Wheat Flakes, Contains 2 Percent Or Less of: Soy Fiber, Unsulphured Molasses, Salt, Crushed Wheat, Oat Bran, Oat Flour, Honey, Monoglyceride, Datem (Dough Conditioner), Rice Bran, Potato Flour, Wheat Nuggets, Wheat Bran, Degerminated Yellow Cornmeal, Rye Meal, Flaked Barley, Rye Nuggets, Oats, Wheat Germ, Nonfat Milk*, Calcium Propionate (to Retard Spoilage), Guar Gum, Amaranth Bran Flour, Barley Fiber, Corn Bran, Rye Fiber, Soy Flour, Enzymes, Sucralose and Soybean Oil. *Adds A Trivial Amount of Cholesterol

8. Rule 3 • Avoid food products that contain: • High fructose corn syrup

9. High Fructose Corn Syrup (HFCS)

10. Rule 4 • Avoid food products that contain: • Unfamiliar ingredients • Unpronounceable ingredients

11. Supplements

12. Rule 5 • Avoid food products that make health claims

13. Food

14. Rule 6 • Shop the periphery of the supermarket and stay out of the middle • Dairy, produce, meat, fish

15. The Market

16. Rule 7 • Eat meats from free-range, grass fed, not hormone antibiotic filled, corn fed animals • Do not eat from animals that do not eat well and do not exercise

17. Poultry Factory Farm • The chicken we eat is not the chicken our grandparents ate • factoryfarming.com

18. Pork Farming • Live confined in pens • 250 pounds at 6 months • Factoryfarming.com

19. Cattle fed corn • Cattle can not digest corn • E. Coli • Marbled meat (high in saturated fat)

20. Egg Factory No exercise Broken bones Wire injury Infections Death ‘Don’t eat food that doesn’t exercise’

21. Food • Carbohydrate • Protein • Fat • Vitamins • Essential Amino Acids

22. Food • Fruit • Vegetables • Eggs, Meat, Chicken, Fish • Pasta, Rice, Potatoes

23. Fruit • Hydration • Carbohydrate • Potassium • Fiber • No fat

24. Vegetables • Beets • Broccoli • Cauliflower • Asparagus • Carrots • Green Beans • Peppers

25. Whole Grains Complex Carbohydrate Vitamins Minerals Fiber Magnesium, Potassium, Selenium Refined grains White rice and White flour Removed outer covering of kernel

26. Eggs • Muscle Building • Immunity • Vision • Protein • Fat

27. Breakfast • Waffle, crepe, pancake, bagel (not packaged) • Steel Cut Oatmeal • Fruit • Eggs • Bacon, Sausage (nitrite free) • Water

28. Lunch • Chicken • Whole grain bread • Sweet potato • Vegetables • Fruit

29. Dinner • Soup home made • Lean meat, chicken, fish • Pasta, potato, or rice • Vegetables • Fruit • Dark chocolate

30. Snacks Emergency ‘Energy’ bars Boost Fruit

31. Pre-competition • 3 hours prior • Within 1 hour of awakening • Carbohydrate, some fat, and protein • Breads, pasta, rice, potato, sandwich, fruit, vegetables

32. Competition • Fluid • Water or sports drink • Sodium if ‘salt sweater’ • Fruit, ‘energy’ bar

33. Recovery • Within 2 hours • Glycogen window • Carbohydrate + Protein • Chocolate Milk outperformed sports drink • NOT donuts

34. Food Pyramid Processed foods Sugar, butter, oil, salt Eat less Eat moderately Milk, cheese, eggs Vegetables, fruit, whole grains Eat Most Real food

35. Muscle Foods Thank you Marc Silberman, M.D. www.njsportsmed.com NJ Sports Medicine and Performance Gillette, NJ Reference: Michael Pollan. In Defense of Food. Omnivore’s Dilemma.