Superfoods for the active guy: 10 high-powered must-eats, as chosen by our panel of experts - Recipe

What's the single best food an active guy can eat for fat loss, muscle building and overall health? We put this burning question to 10 nutrition, health and sports-performance experts. Human nature being what it is, each expert had his or her own take, and we ended up with not one but 10 superfoods (and beverages) possessing the most essential nutrients to fuel today's fitness-minded male. No, we didn't forget the importance of a varied diet, and we're not telling you to restrict your eating habits, either. Plenty of other foods could have made the list--chicken breast, rice, citrus fruits, yams, berries, spinach, tuna and legumes, to name a few--but our power-packed choices are often overlooked and are a great place to start. So listen when your body thanks you--then you can thank us.

ENERGY CONVERSION: ASPARAGUS

Hate it if you will, but it's still one of the most nutritionally well-balanced vegetables out there. Asparagus contains a wide range of nutrients, from calcium and potassium to vitamins A and D. "I like asparagus because it's a fibrous carbohydrate, not a starchy one," says Maria Kwiatkowski, Ph.D., exercise psychologist and former assistant strength coach at the University of Tennessee at Knoxville. "Asparagus is low in calories, has no fat or cholesterol, and is low in sodium." In addition, asparagus is a good source of vitamin B (thiamin), which helps convert glucose into energy; it's also a necessary component in the synthesis and breakdown of amino acids. As a side dish or a snack, a healthy ration of spears is a premium performance booster.
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IMMUNE STRENGTH: BROCCOLI

Broccoli is a genuine nutritional superstar. "[It's] filled with most of the essential vitamins and minerals that humans need," explains Nancy M. Betts, Ph.D., R.D., professor of nutritional science and dietetics at the University of Nebraska at Lincoln. "It is an excellent source of antioxidants, and, being a crucifier, its consumption is related to reduced cancer risk." The high vitamin-C content also enhances your immune system, while the calcium and potassium help maintain strong bones and contribute to healthy connective tissue and cartilage. So despise the dreaded green but choke it down, because it's a nutrient feast.

MUSCLE REPAIR: SOYBEANS (EDAMAME)

In its many forms, soy is becoming more and more popular among active guys. You may know soybeans as edamame, the sushi-bar equivalent of beer nuts, as healthy a munch as you can find. "Soybeans provide soluble fiber and complex carbohydrates for stabilized blood-glucose levels and sustained energy," says Joy Bauer, M.S., R.D., author of The 90/10 Weight Loss Plan. They also supply unsaturated fat--the good type of fat that will keep you satiated for longer and boost your health as well. A source of plant-based protein and phytochemicals, soy will also repair and build muscle while fighting off disease at the same time. As Bauer concludes, "It's a perfect food--protein, complex carbs, soluble fiber and unsaturated fat."

BONE STRENGTH: MILK

For those of you looking for a multifaceted beverage to match your active lifestyle, David Levitch, M.S., R.D., author of Healthy Eating for Busy People, offers up a classic beverage. "Milk is a highly beneficial food that is often overlooked in a man's diet," he says. "One serving provides eight grams of protein and 13 grams of carbohydrates, and the fat content can be adjusted to fit the needs of the individual." In its fat-free state, milk still retains all of its protein and calcium, among other essential vitamins and minerals, making it an ideal substitute for gut-forming drinks like soda and beer.

SUSTAINED ENERGY: MULTIGRAIN

Complex carbohydrates are the key to sustaining energy, whether at work or in the gym, and multigrain breads present a good source. Spreading your PB and J on a multigrain loaf, which has a low glycemic index relative to nutrient-sparse white bread, will keep you going through those long runs and grueling lifting sessions. Mike Houston, Ph.D., department head of human nutrition, foods and exercise at the University of Virginia Tech, explains:

"Bread is a
good source of B vitamins, iron and zinc
[the iron will delay the onset of fatigue,
and zinc helps remove carbon dioxide
from your muscles during exercise].
There is no doubt that [you] can
enhance [your] overall health and
performance by consuming several
servings of grains daily."

GOOD CHOLESTEROL/ COLON CLEANSING: RAW, UNSALTED NUTS

Nuts may be the secret to staying fit and youthful as you grow older. "Plain nuts contain monounsaturated fat, which works to lower `bad' [LDL] cholesterol and raise the `good' [HDL]," says Julie Feldman, M.P.H., R.D., president and program director of Creative Nutrition & Wellness. "Nuts are also high in fiber, which helps to clean out the intestines, especially the colon. And knowing how prevalent colon cancer is among men, the best time to prevent it is early on." Roasted, salted or honey-coated varieties will merely add fat and raise blood pressure, so stick with the plain kind. Unfortunately, the bowl of nuts you chase with the pitcher of happy-hour beer every Friday night doesn't count.

HEART HEALTH/ SUSTAINED ENERGY: OATMEAL

Still eating doughnuts and croissants for breakfast? Oatmeal is the early-morning answer to sustaining a heart-healthy body while providing long-term fuel to get you through the morning. "Oatmeal is an excellent source of water-soluble fiber [which helps reduce the risk of heart disease] and is relatively high in protein, with five grams per half-cup," says Eric Sternlicht, Ph.D., founder of Simply Fit Inc. and a kinesiology professor at Occidental College near Los Angeles. A bowl of oats is quick and easy to make, has almost no sugar (so don't add any), and topping it with nonfat milk will provide calcium and additional protein. If you must satisfy your sweet tooth, garnish your hot cereal with fresh fruit.

IMMEDIATE ENERGY: RAW HONEY

Believe it or not, honey has nutritional value in addition to its palate-pleasing taste. In its natural state, raw honey is an immediate energy source, full of B-complex vitamins, amino acids and enzymes. A recent study performed at the University of Memphis Exercise and Sport Nutrition Laboratory showed that the blend of sugars in honey can significantly increase an athlete's average power and endurance. Interestingly, the honey sold at bee farms (not the commercial kind found at the supermarket) can also be a sweet way to boost your immunity.
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"In a lab study of 345 unpasteurized honey samples [published in the Journal of Pharmacy and Pharmacology], the majority exhibited antibacterial action against the food-poisoning Staphylococcus aureus," states Ronald M. Klatz, D.O., president of the American Academy of Anti-Aging Medicine. "You can also apply unprocessed honey to a cut or wound to provide a natural protective shield." Honey can easily stand in for less healthy, highly processed sugars that are often spread on toast, used in marinades, put in tea, or drizzled over cereal and granola.

FAT-BURNING: SALMON

For a healthy main course and a leaner physique, visit your nearest seafood section. "Adding cold-water fish to your diet at least twice a week will supply you with omega-3 fatty acids--essential fats that are vital to achieving optimal health," says Dixie Stanforth, M.S., lecturer in the department of kinesiology and health education at the University of Texas, Austin. Best of all, omega-3 fatty acids have a potent thermogenic effect, increasing fat-burning while causing a shift in metabolism away from fat synthesis and storage. Salmon is also a high-quality source of protein but is relatively low in calories, promoting a more defined, muscular body.

ENHANCED PERFORMANCE: WATER

We've saved the best for last. "Water serves to cleanse the body of toxins, and assists in maintaining homeostasis in several systems responsible not only for performance, but for sustaining life itself," says Loren Seagrave, a world-renowned speed-and-conditioning coach who consults for many NFL players, Olympians and other elite athletes. "When you have as little as a 3 percent or 4 percent deficiency of water in your system, performance suffers dramatically. Despite a large number of alternatives on the market, water is best consumed in its natural and normal state, especially when exercising in hot, humid environments. The single biggest thing that active individuals can do to enhance performance and increase quality of life is to drink more pure, clean, unadulterated water."


RELATED ARTICLE: BEST-FOODS MEAL PLAN

It's easier than you'd think to fit these 10 foods
into your routine. Take a look at our one-day meal
plan for quick and tasty ways to include more
superfoods in your diet.

Breakfast
Honey oatmeal: Combine 1 cup nonfat milk,
1/2 cup oats and 1 tablespoon raw honey in a
microwave-safe bowl; cook 2 or 3 minutes,
until liquid is absorbed.
1/2 grapefruit or 1 orange
8 oz. water

Midmorning snack
1/3 cup unsalted almonds (or any raw, unsalted nuts)
mixed with 1/4 cup raisins
8 oz. water

Lunch
2 slices whole-grain bread topped with 4 ounces
roasted turkey breast, 1 ounce reduced-fat Swiss
cheese, 2 teaspoons Dijon mustard, 1 lettuce leaf
and 2 tomato slices
1 can condensed tomato soup, prepared with 1 cup
nonfat milk
1 cup fresh broccoli florets dipped in 1/4 cup fat-free
ranch dressing
1 banana
8 oz. water

Midafternoon snack
1/2 cup boiled edamame (soybeans) sprinkled with
1/4 teaspoon salt
8 oz. water

Dinner
Soy-glazed salmon: Combine 1 tablespoon honey
and 2 teaspoons soy sauce; brush mixture all
over one 5-ounce salmon fillet. Season with black
pepper. Broil 3 to 5 minutes per side.
6 asparagus spears; steamed in the microwave
for 3 minutes
1 cup cooked brown rice
8 oz. water

Dessert
1/2 cup strawberries or diced melon
1/2 cup fat-free frozen yogurt

Daily total: 2,584 calories, 362 grams carbohydrate,
149 grams protein, 60g fat, 43g fiber

--Robin Vitetta-Miller, M.S.

RELATED ARTICLE: THE 10 WORST FOODS
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From making you fat to being implicated as sources of cancer and heart disease, the following 10 foods (10 of many, unfortunately) offer many reasons to reject them.

Alcohol: "Provides virtually no nutrients and is merely empty calories," says clinical dietitian David Levitch. In men, alcohol has been shown to deposit body fat straight onto the abdomen, hence the term "beer belly." Besides looking unattractive, belly fat is a risk factor for heart disease and diabetes.

Coconut: "With 85 percent fat--virtually of it saturated--coconuts are disease-promoting," says Eric Sternlicht, Ph.D., kinesiology professor. Saturated fat is a major factor in heart disease as well as a contributor to atherosclerosis, adult-onset diabetes and high blood pressure.

Fast-food hamburger: "A four-ounce beef burger has the same number of calories as four veggie burgers," says kinesiology lecturer Dixie Stanforth, M.S. If you're trying to lose fat, cutting back calories is your first priority.

French fries: "Frying potatoes adds a great deal of extra calories as well as trans-fatty acids," says nutritionist Nancy M. Betts, Ph.D., R.D. Trans-fatty acids, found in fried foods and ready-made baked goods, recently replaced saturated fat as Nutritional Enemy No. 1. Besides reducing blood-vessel function and increasing "bad" cholesterol (LDL) while lowering "good" cholesterol (HDL), TFAs also foster cancer-causing free radicals.

Instant rice: "When rice is processed to be ready in an instant, the glycemic index climbs off the chart," says Loren Seagrave, a respected speed-and-conditioning coach. Since most of the fiber nutrients have been processed out of instant rice, it turns into glucose almost immediately after entering your system. This initiates an insulin surge, which tells your body to store calories as fat.

Margarine: "The trans-fatty acids in margarine clog arteries and raise LDL. Your best bet is always [olive] oil," says registered dietitian and personal trainer Julie Feldman.
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Potato chips: Nutrition professor Mike Houston, Ph.D., describes chips as "a scourge, high in fat and sugar and low in essential nutrients." This kind of high-calorie, low-nutrient snack food plays a major role in the nation's climbing obesity rate.

Soda: "Soda is pure sugar, without any vitamin content whatsoever," says dietitian Joy Bauer. Also, drinking your calories does not reduce your appetite, meaning if you guzzle an 800-calorie, 64-ounce Super Big Gulp, you'll still be hungry for dinner.

White bread: "This starchy carb has limited nutritional value and is of little use to a healthy diet," says exercise psychologist Maria Kwiatkowski, Ph.D. White bread can cause a fat-storing insulin spike, and with no fiber it won't satisfy you for very long.

Doughnuts: "The worst," says Tom Seabourne, Ph.D., author of Cross-Training and professor of physical education at Northeast Texas Community College. "It's just a fried, useless waste of calories." What's more, most of these calories--and there are a lot of them--come from trans-fatty acids and sugar.

COPYRIGHT 2001 Weider Publications
COPYRIGHT 2001 Gale Group

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