muscle foods marc silberman, m.d. nj sports medicine and performance center gillette, nj
TRANSCRIPT
Muscle Foods
Marc Silberman, M.D.
NJ Sports Medicine and Performance Centerwww.njsportsmed.com
Gillette, NJ
Food Unbromated Unbleached Enriched Wheat Flour (Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid), Unbromated Stone Ground 100% Whole Wheat Flour, Water, Wheat Gluten, Yeast, High Fructose Corn Syrup, Whole Wheat Flakes, Contains 2 Percent Or Less of: Soy Fiber, Unsulphured Molasses, Salt, Crushed Wheat, Oat Bran, Oat Flour, Honey, Monoglyceride, Datem (Dough Conditioner), Rice Bran, Potato Flour, Wheat Nuggets, Wheat Bran, Degerminated Yellow Cornmeal, Rye Meal, Flaked Barley, Rye Nuggets, Oats, Wheat Germ, Nonfat Milk*, Calcium Propionate (to Retard Spoilage), Guar Gum, Amaranth Bran Flour, Barley Fiber, Corn Bran, Rye Fiber, Soy Flour, Enzymes, Sucralose and Soybean Oil. *Adds A Trivial Amount of Cholesterol
Rule 6
• Shop the periphery of the supermarket and stay out of the middle– Dairy, produce, meat, fish
Rule 7
• Eat meats from free-range, grass fed, not hormone antibiotic filled, corn fed animals
• Do not eat from animals that do not eat well and do not exercise
Poultry Factory Farm
• The chicken we eat is not the chicken our grandparents ate
• factoryfarming.com
Egg Factory
• No exercise• Broken bones• Wire injury• Infections• Death• ‘Don’t eat food that
doesn’t exercise’
Whole Grains
Complex CarbohydrateVitaminsMineralsFiberMagnesium, Potassium, Selenium
Refined grainsWhite rice and White flourRemoved outer covering of kernel
Breakfast
• Waffle, crepe, pancake, bagel (not packaged)
• Steel Cut Oatmeal• Fruit• Eggs• Bacon, Sausage (nitrite
free)• Water
Dinner
• Soup home made• Lean meat, chicken, fish• Pasta, potato, or rice• Vegetables• Fruit• Dark chocolate
Pre-competition
• 3 hours prior• Within 1 hour of
awakening• Carbohydrate, some fat,
and protein• Breads, pasta, rice,
potato, sandwich, fruit, vegetables
Recovery
• Within 2 hours • Glycogen window• Carbohydrate + Protein• Chocolate Milk
outperformed sports drink• NOT donuts
Food Pyramid
Processed foods
Real food
Sugar, butter, oil, salt
Vegetables, fruit, whole grains
Milk, cheese, eggsEat moderately
Eat less
Eat Most
Muscle Foods
Marc Silberman, M.D.www.njsportsmed.com
NJ Sports Medicine and PerformanceGillette, NJ
Thank you
Reference: Michael Pollan. In Defense of Food. Omnivore’s Dilemma.