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Food or supplements: Which is the best source for muscle building? The good news is that both deliver powerful nutritional support for bodybuilders and athletes. In fact, many foods contain nutrients in high enough quantities that they serve the same function as supplements — if you pick the right foods.
When you have any deficits in your diet, you don’t get the results you’re working so hard to achieve. By including a range of healthy foods and supplementing when necessary, you’ll be much more likely to maximize your gains.
Consider adding more of the following foods, and/or their supplement counterparts, to your nutrition plan to make even greater progress from your exercise program.
BLUEBERRIES › for brain boosting antioxidants
Blueberries pack a mighty antioxidant wallop; research from Tufts University shows that the blueberry ranked the highest of the 60 fruits and vegetables analyzed in the ability to destroy free radicals. The reason blueberries are superior is because they have the highest anthocyanidin content of all fruits, giving blueberries their dark color. These powerful antioxidant phytochemicals not only zap free radicals, but they also act like smart pills for your brain, as they’ve been shown to enhance memory, help rejuvenate brain cells and prevent dementia.
Food serving A half-cup of blueberries thrown into a protein shake adds over 70 mg of brain-boosting anthocyanidins, only 40 calories and just 10 g of total carbs.
Supplement alternative To further boost your brainpower, take 25–50 mcg of huperzine A twice per day.
BROCCOLI › to diminish estrogen and promote testosterone production
Broccoli contains a phytochemical known as indole-3-carbinol (I3C), which gets converted in the body to 3,3’-diindolylmethane (DIM). DIM reduces the strength of estrogens by converting them to weaker varieties in the liver. This diminishes estrogen’s effects on fat gain and water retention, and strengthens testosterone’s anabolic effects. Broccoli also contains the cancer-fighter sulforaphane, an antioxidant that forms from the inactive compound glucoraphanin when you chew your broccoli.
Food serving Shoot for about 1 cup or more of raw or steamed broccoli per day to deliver more than 100 mg of I3C, 1,200–4,000 mcg of sulforaphane, more than 80 mg of vitamin C and over 40 mg of calcium.
Supplement alternative To get extra estrogen-blocking effects, take an estrogen blocker such as 100–300 mg of androstenetrione twice per day.
BUCKWHEAT › to encourage muscle growth
Buckwheat is a great alternative source of complex carbohydrates. Buckwheat flour is often used in pancakes, bread and pasta, and it’s mixed with wheat flour to make soba noodles. Research shows that buckwheat can help lower the risk of developing high cholesterol and high blood pressure. Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly one called rutin. New research has found that buckwheat extract has a powerful ingredient called chiroinositol, which mimics insulin. This can help get more glucose, amino acids and creatine into your muscle cells after training.
Food serving Try buckwheat instead of oatmeal or combined with whole-wheat flour to make breads, muffins and pancakes.
Supplement alternative For a great insulin response after lifting, take 250–500 mg of Gymnema sylvestre.
CHERRIES › to reduce inflammation
Cherries have been used to fight inflammatory conditions such as arthritis and gout for years. The inflammation-fighting ingredients in cherries are antioxidant phytochemicals called anthocyanins. Inflammation can be a problem after workouts because it can work against the process of muscle recovery. A recent study found that cherry juice may dampen delayed-onset muscle soreness and expedite recovery following intense training. Use whole cherries or cherry juice to help reduce inflammation and promote muscle recovery.
Food serving One to 2 cups of whole cherries are a good energy source before workouts, and 2–3 ounces of concentrated cherry juice is a good carb source after workouts.
Supplement alternative To further keep inflammation at bay and enhance recovery, take 200–500 mg of protease enzymes before and after your workouts.
CHOCOLATE › to boost blood flow for muscle growth
Chocolate offers numerous health benefits due to the fact that cocoa is rich in antioxidants and components that could benefit cardiovascular health. New research reports that cocoa boosts nitric-oxide (NO) levels thanks to a flavanol called epicathecin. NO increases blood-vessel dilation, which enhances delivery of nutrients, hormones and oxygen to muscle fibers for promoting muscle performance, recovery and growth.
Food serving Add about 400–500 mg cocoa extract, 1/4-cup cocoa powder or 1 packet of hot-cocoa mix (choose a sugar-free variety) to your pre-workout shake 30–45 minutes before your workouts.
Supplement alternative To further enhance NO levels, take 3–5 g of arginine in the mornings, before workouts and at night.
GARLIC › to promote health and testosterone production
Garlic, a cousin to the onion, is rich in allicin, diallyl disulphide, diallyl trisulfide and other sulfur-containing compounds that provide the numerous health benefits that garlic imparts, such as fighting cancer, heart disease and even the common cold. Less known is garlic’s ability to stimulate testosterone production and inhibit cortisol production. Before workouts, garlic can help to boost testosterone when you need it most and blunt the cortisol response that normally accompanies exercise and limits testosterone’s anabolic effects.
Food serving Try a few cloves (raw) before your workout, as long as you warn your training partner.
Supplement alternative For further testosterone boosting before workouts, take 500–1,000 mg of Tribulus terrestris.
HERRING › to boost muscle building
Herring doesn’t seem to be a favorite fish for many people, but it ought to be. It is one of the best sources of creatine you can find. Creatine is great before and after workouts for helping to shuttle fluids and nutrients to muscles for increased growth and strength.
Food serving Eat 6 ounces of either smoked, pickled or kippered herring to provide 40 g of protein, 12 g of healthy fats, more than 3 g of leucine and about 2 g of creatine. And don’t forget the watermelon for desert to make this a high-pump pre-workout meal (read on).
Supplement alternative Take 3–5 g of creatine both before and after workouts.
PARSLEY › to promote health and reduce estrogen levels
Parsley provides benefits such as aiding digestion, fighting estrogen and even helping to neutralize the bad breath you get from garlic and onions. Parsley contains high amounts of the flavonoid apigenin. Apigenin protects against bad estrogens, so it too can help prevent the fat gain, water retention and inhibition of testosterone that is associated with estrogen. Apigenin also is a powerful antioxidant that can protect DNA from oxidative damage.
Food serving Go with three sprigs of fresh parsley or 1 tablespoon of chopped fresh parsley to provide about 10 mg of apigenin.
Supplement alternative Take 5–10 g of apigenin in supplement form such as chamomile.
POMEGRANATE JUICE › to boost nitric oxide for enhanced blood flow
The pomegranate provides a powerful antioxidant effect, and new research shows it is effective at protecting nitric oxide against oxidative destruction and enhancing its biological value. Pomegranate juice was tested for its effects on NO destruction and NO action compared to other antioxidant-rich sources such as Concord grape juice, blueberry juice, red wine, vitamin C and vitamin E. Pomegranate juice was up to 300 times more effective at protecting and augmenting NO than all other sources.
Food serving Drink 8 ounces of pomegranate juice.
Supplement alternative With pomegranate juice, take 3–5 g of arginine right before workouts. Arginine, or a form of arginine, is the basic ingredient in most of the more sophisticated NO-boosting supplements on the market.
SPINACH › for muscle building and other health benefits
Spinach contains antioxidant phytochemicals, and is a good source of many nutrients that are important for muscle building and strength. Spinach is rich in the amino acid glutamine, and also contains octacosanol, a compound that has the ability to increase muscle strength. In addition, spinach is one of the richest sources of 20-beta-ecdysterone, a phytochemical that protects plants from insects, but has powerful anabolic properties in humans.
Food serving A 10-ounce bag of spinach (eating it raw is best) will provide close to 1 g of glutamine, only about 65 calories, 8 g of protein, 6 g of fiber, almost 300 mg of calcium, 8 mg of iron, 80 mg of vitamin C, 16 mg of beta-carotene and 35 mg of lutein and zeaxanthin.
Supplement alternative Take 300–800 mg of 20-beta-ecdysterone in several doses throughout the day with food.
WATERMELON › to promote blood flow during workouts
Watermelon’s red flesh and especially the white rind are rich sources of the amino acid citrulline. Citrulline gets converted in the body to arginine to produce nitric oxide. The red flesh is also a great source of lycopene.
Food serving An hour before your workout, eat two wedges of watermelon to deliver more than 3 g of NO-producing citrulline. Add herring for additional benefits (see above).
Supplement alternative Take 1–3 g of a citrulline supplement before workouts.
YOGURT › for improved digestion and protein absorption
Yogurt is made by the addition of bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilis, to milk. This transforms the milk sugar (lactose) into lactic acid, giving yogurt its tart flavor and thick texture. The live bacterial cultures added to yogurt maintain your gastrointestinal health through re-establishing gut microflora, which are compromised by intense training. The microflora help you with better absorption of nutrients for maintenance of immune function. Yogurt also is a rich source of calcium, which aids fat loss.
Food serving Shoot for 8 ounces of plain low-fat yogurt per day.
Supplement alternative Consider taking a Lactobacillus acidophilus supplement that provides 0.5–1 billion colony-forming units (cfu) twice a day.
When you have any deficits in your diet, you don’t get the results you’re working so hard to achieve. By including a range of healthy foods and supplementing when necessary, you’ll be much more likely to maximize your gains.
Consider adding more of the following foods, and/or their supplement counterparts, to your nutrition plan to make even greater progress from your exercise program.
BLUEBERRIES › for brain boosting antioxidants
Blueberries pack a mighty antioxidant wallop; research from Tufts University shows that the blueberry ranked the highest of the 60 fruits and vegetables analyzed in the ability to destroy free radicals. The reason blueberries are superior is because they have the highest anthocyanidin content of all fruits, giving blueberries their dark color. These powerful antioxidant phytochemicals not only zap free radicals, but they also act like smart pills for your brain, as they’ve been shown to enhance memory, help rejuvenate brain cells and prevent dementia.
Food serving A half-cup of blueberries thrown into a protein shake adds over 70 mg of brain-boosting anthocyanidins, only 40 calories and just 10 g of total carbs.
Supplement alternative To further boost your brainpower, take 25–50 mcg of huperzine A twice per day.
BROCCOLI › to diminish estrogen and promote testosterone production
Broccoli contains a phytochemical known as indole-3-carbinol (I3C), which gets converted in the body to 3,3’-diindolylmethane (DIM). DIM reduces the strength of estrogens by converting them to weaker varieties in the liver. This diminishes estrogen’s effects on fat gain and water retention, and strengthens testosterone’s anabolic effects. Broccoli also contains the cancer-fighter sulforaphane, an antioxidant that forms from the inactive compound glucoraphanin when you chew your broccoli.
Food serving Shoot for about 1 cup or more of raw or steamed broccoli per day to deliver more than 100 mg of I3C, 1,200–4,000 mcg of sulforaphane, more than 80 mg of vitamin C and over 40 mg of calcium.
Supplement alternative To get extra estrogen-blocking effects, take an estrogen blocker such as 100–300 mg of androstenetrione twice per day.
BUCKWHEAT › to encourage muscle growth
Buckwheat is a great alternative source of complex carbohydrates. Buckwheat flour is often used in pancakes, bread and pasta, and it’s mixed with wheat flour to make soba noodles. Research shows that buckwheat can help lower the risk of developing high cholesterol and high blood pressure. Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly one called rutin. New research has found that buckwheat extract has a powerful ingredient called chiroinositol, which mimics insulin. This can help get more glucose, amino acids and creatine into your muscle cells after training.
Food serving Try buckwheat instead of oatmeal or combined with whole-wheat flour to make breads, muffins and pancakes.
Supplement alternative For a great insulin response after lifting, take 250–500 mg of Gymnema sylvestre.
CHERRIES › to reduce inflammation
Cherries have been used to fight inflammatory conditions such as arthritis and gout for years. The inflammation-fighting ingredients in cherries are antioxidant phytochemicals called anthocyanins. Inflammation can be a problem after workouts because it can work against the process of muscle recovery. A recent study found that cherry juice may dampen delayed-onset muscle soreness and expedite recovery following intense training. Use whole cherries or cherry juice to help reduce inflammation and promote muscle recovery.
Food serving One to 2 cups of whole cherries are a good energy source before workouts, and 2–3 ounces of concentrated cherry juice is a good carb source after workouts.
Supplement alternative To further keep inflammation at bay and enhance recovery, take 200–500 mg of protease enzymes before and after your workouts.
CHOCOLATE › to boost blood flow for muscle growth
Chocolate offers numerous health benefits due to the fact that cocoa is rich in antioxidants and components that could benefit cardiovascular health. New research reports that cocoa boosts nitric-oxide (NO) levels thanks to a flavanol called epicathecin. NO increases blood-vessel dilation, which enhances delivery of nutrients, hormones and oxygen to muscle fibers for promoting muscle performance, recovery and growth.
Food serving Add about 400–500 mg cocoa extract, 1/4-cup cocoa powder or 1 packet of hot-cocoa mix (choose a sugar-free variety) to your pre-workout shake 30–45 minutes before your workouts.
Supplement alternative To further enhance NO levels, take 3–5 g of arginine in the mornings, before workouts and at night.
GARLIC › to promote health and testosterone production
Garlic, a cousin to the onion, is rich in allicin, diallyl disulphide, diallyl trisulfide and other sulfur-containing compounds that provide the numerous health benefits that garlic imparts, such as fighting cancer, heart disease and even the common cold. Less known is garlic’s ability to stimulate testosterone production and inhibit cortisol production. Before workouts, garlic can help to boost testosterone when you need it most and blunt the cortisol response that normally accompanies exercise and limits testosterone’s anabolic effects.
Food serving Try a few cloves (raw) before your workout, as long as you warn your training partner.
Supplement alternative For further testosterone boosting before workouts, take 500–1,000 mg of Tribulus terrestris.
HERRING › to boost muscle building
Herring doesn’t seem to be a favorite fish for many people, but it ought to be. It is one of the best sources of creatine you can find. Creatine is great before and after workouts for helping to shuttle fluids and nutrients to muscles for increased growth and strength.
Food serving Eat 6 ounces of either smoked, pickled or kippered herring to provide 40 g of protein, 12 g of healthy fats, more than 3 g of leucine and about 2 g of creatine. And don’t forget the watermelon for desert to make this a high-pump pre-workout meal (read on).
Supplement alternative Take 3–5 g of creatine both before and after workouts.
PARSLEY › to promote health and reduce estrogen levels
Parsley provides benefits such as aiding digestion, fighting estrogen and even helping to neutralize the bad breath you get from garlic and onions. Parsley contains high amounts of the flavonoid apigenin. Apigenin protects against bad estrogens, so it too can help prevent the fat gain, water retention and inhibition of testosterone that is associated with estrogen. Apigenin also is a powerful antioxidant that can protect DNA from oxidative damage.
Food serving Go with three sprigs of fresh parsley or 1 tablespoon of chopped fresh parsley to provide about 10 mg of apigenin.
Supplement alternative Take 5–10 g of apigenin in supplement form such as chamomile.
POMEGRANATE JUICE › to boost nitric oxide for enhanced blood flow
The pomegranate provides a powerful antioxidant effect, and new research shows it is effective at protecting nitric oxide against oxidative destruction and enhancing its biological value. Pomegranate juice was tested for its effects on NO destruction and NO action compared to other antioxidant-rich sources such as Concord grape juice, blueberry juice, red wine, vitamin C and vitamin E. Pomegranate juice was up to 300 times more effective at protecting and augmenting NO than all other sources.
Food serving Drink 8 ounces of pomegranate juice.
Supplement alternative With pomegranate juice, take 3–5 g of arginine right before workouts. Arginine, or a form of arginine, is the basic ingredient in most of the more sophisticated NO-boosting supplements on the market.
SPINACH › for muscle building and other health benefits
Spinach contains antioxidant phytochemicals, and is a good source of many nutrients that are important for muscle building and strength. Spinach is rich in the amino acid glutamine, and also contains octacosanol, a compound that has the ability to increase muscle strength. In addition, spinach is one of the richest sources of 20-beta-ecdysterone, a phytochemical that protects plants from insects, but has powerful anabolic properties in humans.
Food serving A 10-ounce bag of spinach (eating it raw is best) will provide close to 1 g of glutamine, only about 65 calories, 8 g of protein, 6 g of fiber, almost 300 mg of calcium, 8 mg of iron, 80 mg of vitamin C, 16 mg of beta-carotene and 35 mg of lutein and zeaxanthin.
Supplement alternative Take 300–800 mg of 20-beta-ecdysterone in several doses throughout the day with food.
WATERMELON › to promote blood flow during workouts
Watermelon’s red flesh and especially the white rind are rich sources of the amino acid citrulline. Citrulline gets converted in the body to arginine to produce nitric oxide. The red flesh is also a great source of lycopene.
Food serving An hour before your workout, eat two wedges of watermelon to deliver more than 3 g of NO-producing citrulline. Add herring for additional benefits (see above).
Supplement alternative Take 1–3 g of a citrulline supplement before workouts.
YOGURT › for improved digestion and protein absorption
Yogurt is made by the addition of bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilis, to milk. This transforms the milk sugar (lactose) into lactic acid, giving yogurt its tart flavor and thick texture. The live bacterial cultures added to yogurt maintain your gastrointestinal health through re-establishing gut microflora, which are compromised by intense training. The microflora help you with better absorption of nutrients for maintenance of immune function. Yogurt also is a rich source of calcium, which aids fat loss.
Food serving Shoot for 8 ounces of plain low-fat yogurt per day.
Supplement alternative Consider taking a Lactobacillus acidophilus supplement that provides 0.5–1 billion colony-forming units (cfu) twice a day.