8 Mass Ingredients

The eight foods you need on your muscle-building menu.
Per Bernal


Dairy products offer slowdigesting protein that provides a steady supply of aminos over several hours. In addition to having 8 g of protein, an eight-ounce glass of skim milk also contains a lot of vitamin D and calcium, both invaluable for bone maintenance, muscle strength, muscle growth and fat loss.


Why brown rice over white? The carb content may be similar, but the body burns brown rice at a slightly slower rate because all but the outermost hull is left on the kernel, meaning there’s an extra dense layer to be digested. Since it burns slower, brown rice will help provide sustained energy through your workouts. Because the outer layers are largely left intact, brown rice is also more nutrient-rich than white. More than 90% of rice’s vitamin B6 is lost in the conversion from brown to white rice. Eat one to two cups of brown rice per day, limiting intake after 5 PM.


Yams are another excellent slow-burning carb source providing more than just macronutrients. A cup of diced yams contains more than 25% of the U.S. Dietary Reference Intakes of vitamin C and potassium. Yams  this orange root. Try alternating yams with brown rice as a carbohydrate
source in one or two eight-ounce servings per day.


The next time you’re feeling peckish during the middle of the day, grab a handful of nuts or seeds instead of something sweet and fast burning. Although high in fats (particularly healthy unsaturated), most nuts are nutrientdense and contain beneficial antioxidants and protein. The U.S. Food and Drug Administration has stated that, “Eating 11⁄2 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” On the FDA’s list of most beneficial nuts are almonds, hazelnuts, pecans, some pine nuts, pistachio nuts and walnuts. For measurement purposes, 11⁄2 ounces equates to between 30 and 36 almonds.





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