World's Best Muscle Foods

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Q. What foods are good for my muscles?

8 great protein sources (that won't crawl off your plate)

Did you know there's an all-natural, muscle-building snack that's free? It's called Onthophagus gazella Fabricius, and a big handful contains 17 grams (g) of protein, just 4 g fat, and almost no carbohydrates. The downside: You know it better by its common name--the dung beetle.

But don't be disappointed. We've found eight better-tasting ways to help you boost your protein intake. And, specifically, at the times when you need it the most: breakfast, lunch, and the snacks between meals. Why? Because most men consume two-thirds of their daily protein after 6 p.m., says Donald Layman, Ph.D., a professor of nutrition at the University of Illinois. In fact, Layman found that to optimally feed your muscles, you need 8 to 12 g of an amino acid called leucine spread evenly throughout the day. Trouble is, it takes 30 g of high-quality protein--such as that found in meat, eggs, and cheese--to provide a 2 to 3 g dose of this essential amino acid. And that's where most predinner meals fall short. Make sure yours don't, by using the following recipes.

OATMEAL AND WHEY

1 c rolled oats

1 c low-fat milk

1/2 c berries (fresh or frozen, your choice of berries)

Dash of salt

Dash of ground cinnamon

Splenda to taste

1 scoop (28 g) vanilla whey-protein powder

Combine the oats and milk in a large bowl. Microwave for 1 minute, stir, then microwave for an additional minute. Mix in the berries, salt, cinnamon, and Splenda. Let the oatmeal cool slightly, then stir in the protein powder. (Very hot oatmeal can damage protein powder, causing it to lump and sour.) Makes 1 serving

Per serving: 580 calories, 45 grams (g) protein (4.5 g leucine), 83 g carbohydrates, 7 g fat, 14 g fiber

FRENCH TOAST WITH WHIPPED FRUIT TOPPING

1 1/2 c low-fat cottage cheese

Splenda to taste

1 c blueberries

2 eggs plus 2 egg whites, beaten

3/4 c low-fat milk

1 tsp ground cinnamon

1/2 tsp vanilla extract

6 slices whole-grain bread

To make the whipped topping, blend the cottage cheese, the Splenda, and ½ c of the blueberries on high for 30 seconds, or until smooth and creamy. Then set it aside. In a large bowl, mix together the eggs, milk, cinnamon, and vanilla extract. Soak the bread one slice at a time until it's saturated with liquid, then grill it over medium-high heat on a nonstick skillet coated with cooking spray until lightly browned on both sides. Serve with the whipped fruit topping and put the remaining blueberries on top. Makes 2 servings

Per serving: 565 calories, 46 g protein (3.8 g leucine), 66 g carbohydrates, 13 g fat, 9 g fiber

CHOCOLATE PEANUT-BUTTER SHAKE

1 c Hood Calorie Countdown chocolate 2% dairy beverage

1/2 c low-fat cottage cheese

2 Tbsp peanut butter

1 1/2 c ice

Splenda to taste

Combine all the ingredients in a blender and blend on high for about 30 seconds, until the shake is smooth and creamy. Makes 1 serving

Per serving: 400 calories, 35 g protein (2.8 g leucine), 17 g carbohydrates, 21 g fat, 2 g fiber

NUKE-AND-EAT ASIAN STIR-FRY

Make this recipe on Sunday, then freeze it in single-serving portions--you'll have a healthy fast-food meal ready anytime you want it.

1 large egg, beaten

1/2 tsp salt

4 Tbsp soy sauce

1 lb beef sirloin, sliced into 2" strips

1 Tbsp sesame oil

1 Tbsp cornstarch

1/2 tsp crushed red pepper

1 Tbsp chopped garlic

2 tsp grated fresh ginger

2 carrots, sliced into 2" strips

1 8 oz can sliced water chestnuts, drained

1 medium onion, sliced

1 bunch scallions, sliced into 2" strips

Rice Expressions Organic Brown Rice (This frozen rice is precooked and packaged in individual microwavable pouches. You can find it at riceexpressions.com.)

In a bowl, combine the egg, the salt, and 1 Tbsp of the soy sauce, and stir well. Then add the sirloin strips and set aside to marinate. Next, heat the oil in a large nonstick skillet while you mix the remaining soy sauce, the cornstarch, and the crushed red pepper in a bowl--this is your sauce, to be used later. Once the skillet is hot, stir-fry the garlic and ginger for about 30 seconds, stirring constantly. Then, at 30-second intervals, individually add the carrots, water chestnuts, onion, and scallions. Next, remove all the vegetables from the skillet and place them in a bowl. Put the beef-marinade mixture in the skillet, cook for 2 to 3 minutes, then pour in the sauce, stirring and cooking until it's thick and bubbly. Finally, add the vegetables back to the skillet, and cook everything together for a couple of minutes, or until hot.

Let it cool, then place individual portions in plastic containers and freeze. When you're ready for a quick lunch, microwave the stir-fry for 3 minutes or until hot and serve with one pouch of the brown rice. Makes 3 servings

Per serving: 486 calories, 42 g protein (2.2 g leucine), 45 g carbohydrates, 16 g fat, 7 g fiber

STRAWBERRY CHEESECAKE

Crust

1 c graham-cracker crumbs

1/4 c milled flaxseeds

1/4 c raw oat bran

1 oz fat-free cream cheese, warmed in the microwave

1/3 c water

Filling

2 c low-fat cottage cheese

1 package (28 g) powdered Jell-O Sugar Free, Fat Free Instant Pudding, cheesecake flavor

3 oz fat-free cream cheese

3 scoops strawberry or vanilla whey or casein Protein powder

Topping

1 c sliced strawberries

4 Tbsp sugar-free strawberry jam

To make the crust, mix the crust ingredients in a large bowl. Stir this mixture until it's all the same consistency, then press it into a 9-inch pie pan coated with cooking spray, easing the crust up the sides of the pan. For the cheesecake filling, blend the ingredients in a blender on high until smooth and creamy. Pour the blended mixture into the crust and refrigerate for 1 hour. Top with the strawberries and jam. Makes 6 slices

Per slice: 240 calories, 27 g protein (2.8 g leucine), 27 g carbohydrates, 3 g fiber

YOGRANOLA

1 c low-fat plain yogurt

1/2 c low-fat granola

For this snack, simply put the yogurt in a bowl and stir in the granola. If desired, the plain yogurt can be sweetened with Splenda.

Makes 1 serving

Per serving: 349 calories, 19 g protein (1.8 g leucine), 63 g carbohydrates, 3 g fat, 3 g fiber

BREAKFAST BURRITO

2 Tbsp salsa

1/4 c shredded low-fat Cheddar cheese

1/4 c fresh cilantro

1 large egg plus 4 large egg whites, Beaten

1/2 c diced lean ham

1 large (8'') whole-wheat tortilla

In a nonstick skillet coated with cooking spray, sauté the diced ham over medium-high heat, just until the surface starts to brown. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold. Makes 1 serving

Per serving: 410 calories, 48 g protein (2.4 g leucine), 33 g carbohydrates, 11 g fat, 3 g fiber

PITA PIZZA

1/2 c shredded low-fat mozzarella cheese

1/4 c diced pineapple

4 oz lean ham

1 Tbsp Italian seasoning (or dried basil and oregano)

2 Tbsp marinara sauce

1 whole-wheat pita (6" diameter)

Preheat the oven to 425°F. Spread the marinara sauce over the pita, add the Italian seasoning, and top with the pineapple, ham, and cheese. Bake the pita for 8 minutes on a baking sheet on the center oven rack. Makes 1 serving

Per serving: 650 calories, 55 g protein (3.5 g leucine), 62 g carbohydrates, 20 g fat, 8 g fiber

Please consult your physician before starting any diet or exercise program

Wishing You Great Health,

Glen Edward Mitchell

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