Lean Red Meat
If you're a steak-and-potatoes kind of guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, nutritional consultant to the Pittsburgh Steelers. Lean cuts of beef are packed with protein and have only a little more fat than chicken breast. Red meat is also one of the best sources of leucine, an amino acid that helps build muscles.
How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. "The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines," she tells WebMD. "And there are no side effects."
The whey in milk and yogurt is another source of leucine, the muscle-building amino acid. Bonci recommends Greek yogurt. "It has a thicker consistency that men may like better," she says. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy. "Plus, it requires no preparation whatsoever."
Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Research has linked zinc deficiency to poor sperm quality and male infertility. If you're not a seafood fan, beef, turkey, chicken, nuts, and seeds provide excellent alternatives for stocking up on zinc.
Sure, avocado is high in fat - but it's the "good" kind. The monounsaturated fat found in avocados packs a one-two punch against cholesterol when it replaces saturated or trans fats in your diet. It can knock down levels of total cholesterol and "bad" cholesterol (LDL), as long as no more than 25%-35% of your daily calories come from all types of fat. Olive oil and nuts also contain good fats.
The banana is celebrated for its bounty of potassium -- and with good reason. Potassium is critically important in muscle contractions and bone health, Bonci says. It also helps blood pressure. In fact, getting enough potassium may be as important as reducing sodium when it comes to lowering blood pressure.
If you're a steak-and-potatoes kind of guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, nutritional consultant to the Pittsburgh Steelers. Lean cuts of beef are packed with protein and have only a little more fat than chicken breast. Red meat is also one of the best sources of leucine, an amino acid that helps build muscles.
Tart Cherries
How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. "The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines," she tells WebMD. "And there are no side effects."
Milk and Yogurt
The whey in milk and yogurt is another source of leucine, the muscle-building amino acid. Bonci recommends Greek yogurt. "It has a thicker consistency that men may like better," she says. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy. "Plus, it requires no preparation whatsoever."
Shellfish
Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Research has linked zinc deficiency to poor sperm quality and male infertility. If you're not a seafood fan, beef, turkey, chicken, nuts, and seeds provide excellent alternatives for stocking up on zinc.
Avocado
Sure, avocado is high in fat - but it's the "good" kind. The monounsaturated fat found in avocados packs a one-two punch against cholesterol when it replaces saturated or trans fats in your diet. It can knock down levels of total cholesterol and "bad" cholesterol (LDL), as long as no more than 25%-35% of your daily calories come from all types of fat. Olive oil and nuts also contain good fats.
Bananas
The banana is celebrated for its bounty of potassium -- and with good reason. Potassium is critically important in muscle contractions and bone health, Bonci says. It also helps blood pressure. In fact, getting enough potassium may be as important as reducing sodium when it comes to lowering blood pressure.
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