1. Muscle Foods Marc Silberman, M.D. NJ Sports Medicine and Performance Center www.njsportsmed.com Gillette, NJ

2. No Short Cuts Bigger Faster Stronger Eat Sleep Train

3. Food

4. Rule #1 Eat food, not edible food like substances

5. Processed Food

6. Rule 2 Avoid food products that contain: – More than 5 ingredients

7. 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

8. Rule 3 Avoid food products that contain: – High fructose corn syrup

9. High Fructose Corn Syrup (HFCS)

10. Rule 4 Avoid food products that contain: – Unfamiliar ingredients – Unpronounceable ingredients

11. Supplements

12. Rule 5 Avoid food products that make health claims

13. Food

14. Rule 6 Shop the periphery of the supermarket and stay out of the middle – Dairy, produce, meat, fish

15. The Market

16. 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

17. Poultry Factory Farm The chicken we eat is not the chicken our grandparents ate factoryfarming.com

18. Pork Farming Live confined in pens 250 pounds at 6 months Factoryfarming.com

19. Cattle fed corn Cattle can not digest corn E. Coli Marbled meat (high in saturated fat)

20. Egg Factory No exercise Broken bones Wire injury Infections Death ‘Don’t eat food that doesn’t exercise’

21. Food Carbohydrate Protein Fat Vitamins Essential Amino Acids

22. Food Fruit Vegetables Eggs, Meat, Chicken, Fish Pasta, Rice, Potatoes

23. Fruit Hydration Carbohydrate Potassium Fiber No fat

24. Vegetables Beets Broccoli Cauliflower Asparagus Carrots Green Beans Peppers

25. Whole Grains Complex Carbohydrate Vitamins Minerals Fiber Magnesium, Potassium, Selenium Refined grains White rice and White flour Removed outer covering of kernel

26. Eggs Muscle Building Immunity Vision Protein Fat

27. Breakfast Waffle, crepe, pancake, bagel (not packaged) Steel Cut Oatmeal Fruit Eggs Bacon, Sausage (nitrite free) Water

28. Lunch Chicken Whole grain bread Sweet potato Vegetables Fruit

29. Dinner Soup home made Lean meat, chicken, fish Pasta, potato, or rice Vegetables Fruit Dark chocolate

30. Snacks Emergency ‘Energy’ bars Boost Fruit

31. Pre-competition 3 hours prior Within 1 hour of awakening Carbohydrate, some fat, and protein Breads, pasta, rice, potato, sandwich, fruit, vegetables

32. Competition Fluid Water or sports drink Sodium if ‘salt sweater’ Fruit, ‘energy’ bar

33. Recovery Within 2 hours Glycogen window Carbohydrate + Protein Chocolate Milk outperformed sports drink NOT donuts

34. Food Pyramid Processed foods Real food Sugar, butter, oil, salt Vegetables, fruit, whole grains Milk, cheese, eggsEat moderately Eat less Eat Most

35. Muscle Foods Marc Silberman, M.D. www.njsportsmed.com NJ Sports Medicine and Performance Gillette, NJ Thank you Reference: Michael Pollan. In Defense of Food. Omnivore’s Dilemma.