Muscle Foods

Marc Silberman, M.D.

NJ Sports Medicine and Performance Centerwww.njsportsmed.com

Gillette, NJ

No Short Cuts

• Bigger• Faster• Stronger

• Eat• Sleep• Train

Food

Rule #1

• Eat food, not edible food like substances

Processed Food

Rule 2

• Avoid food products that contain:– More than 5 ingredients

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

Rule 3

• Avoid food products that contain:– High fructose corn syrup

High Fructose Corn Syrup (HFCS)

Rule 4

• Avoid food products that contain:– Unfamiliar ingredients– Unpronounceable ingredients

Supplements

Rule 5

• Avoid food products that make health claims

Food

Rule 6

• Shop the periphery of the supermarket and stay out of the middle– Dairy, produce, meat, fish

The Market

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

Poultry Factory Farm

• The chicken we eat is not the chicken our grandparents ate

• factoryfarming.com

Pork Farming

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

Cattle fed corn

• Cattle can not digest corn

• E. Coli• Marbled meat (high in

saturated fat)

Egg Factory

• No exercise• Broken bones• Wire injury• Infections• Death• ‘Don’t eat food that

doesn’t exercise’

Food

• Carbohydrate• Protein• Fat• Vitamins• Essential Amino Acids

Food

• Fruit• Vegetables• Eggs, Meat, Chicken, Fish• Pasta, Rice, Potatoes

Fruit

• Hydration• Carbohydrate• Potassium• Fiber• No fat

Vegetables

• Beets• Broccoli• Cauliflower• Asparagus• Carrots• Green Beans• Peppers

Whole Grains

Complex CarbohydrateVitaminsMineralsFiberMagnesium, Potassium, Selenium

Refined grainsWhite rice and White flourRemoved outer covering of kernel

Eggs

• Muscle Building• Immunity• Vision• Protein• Fat

Breakfast

• Waffle, crepe, pancake, bagel (not packaged)

• Steel Cut Oatmeal• Fruit• Eggs• Bacon, Sausage (nitrite

free)• Water

Lunch

• Chicken• Whole grain bread• Sweet potato• Vegetables• Fruit

Dinner

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

Snacks

Emergency‘Energy’ barsBoostFruit

Pre-competition

• 3 hours prior• Within 1 hour of

awakening• Carbohydrate, some fat,

and protein• Breads, pasta, rice,

potato, sandwich, fruit, vegetables

Competition

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

Recovery

• Within 2 hours • Glycogen window• Carbohydrate + Protein• Chocolate Milk

outperformed sports drink• NOT donuts

Food PyramidProcessed foods

Real food

Sugar, butter, oil, salt

Vegetables, fruit, whole grains

Milk, cheese, eggsEat moderately

Eat less

Eat Most

Muscle Foods

Marc Silberman, M.D.www.njsportsmed.com

NJ Sports Medicine and PerformanceGillette, NJ

Thank you

Reference: Michael Pollan. In Defense of Food. Omnivore’s Dilemma.