When it comes to eating for bodybuilding and strength, most of us know there are a handful of staple foods that meet the stringent nutritional requirements and provide an anabolic stimulus. However, there are many other lesser-known and "underrated" foods that do just as good a job.
Do yourself a favor and try these foods! Add them to your weekly nutrition to support your growth, strength and recovery.
GREEK YOGURT
Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt, yielding a higher concentration of protein. The straining process used to create Greek yogurt results in a higher concentration of casein, a "slow-digesting" protein; it slowly releases amino acids into the bloodstream.
A 2012 study published in "Medicine and Science in Sports & Exercise" showed that consuming casein before sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22 percent increase in protein synthesis.
OATMEAL (AND OTHER HIGH-FIBER FOODS)
Underrated and undervalued, fiber holds considerable water and provides "bulk" to food residues in the GI track. Among other benefits, fiber exerts a "scraping" action on the cells of the gut wall. Fiber can also dilute harmful chemicals or bind with them to inhibit their activity. It also hastens the speed of unwanted food residues through the digestive track.
The best example of a fiber food is oatmeal. One serving contains a high amount of complex carbohydrates and 13 percent of your daily fiber needs. Many people, even strength athletes, are deficient in fiber.
Adult men should consume about 40 grams of fiber daily; women should aim for 25 grams. These numbers are based on a diet of 2,000-2,500 calories; if you eat more calories to gain weight, you need more fiber.
BEETS/BEETROOT
Grass-fed beef and butter are by far superior to regular beef and butter, mainly because of the higher nutrient content like CLA.
Depending on the breed of cow, grass-fed beef contains 2-5 times more omega-3s than grain-fed beef.
In addition, research shows that grass-fed beef consistently contains a higher proportion of stearic acid, which doesn't raise blood cholesterol levels.
BANANAS
Bananas contain the enzyme bromelain, which some studies have found boosts a man's libido. They are also rich in B vitamins such as riboflavin. Bromelain is also abundant in pineapples, which have been used for centuries in Central and South America to treat indigestion and reduce inflammation.