4. MILK
Dairy products offer slow digesting 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.
5. EGGS
Eggs have been labeled the “perfect food.” They contain one of the highest-quality sources of protein available and a range of vitamins and minerals. Egg protein sports an extremely high biological value (the method used to determine how much of the protein is absorbed and retained in the body). To keep fat intake low, a general rule of thumb is to remove four yolks from every six eggs you eat. A six-egg omelet (six whites and two yolks) each morning is a great way to get your protein intake off on the right foot, giving you a size-able 28 g of protein with 10 g of fat.
6. YAMS
Yams are another excellent slow-burning carb source providing more than just macro nutrients. 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.
7. BROWN RICE
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.
