Muscle & Fitness HERS just put out a food pyramid...

Muscle & Fitness HERS just put out a food pyramid of their own for those looking to lose fat and build muscle. I like it! Check it out….

FAST-DIGESTING CARBS (1 serving)

Fast-digesting carbs (also known as sugar) are generally a no-no, but they play a role in our post-workout diets. Eating them has an immediate effect on insulin levels, and high insulin levels force protein into muscle cells, helping promote recovery and growth.

WHOLE GRAINS (2-3 servings)

Whole-grain carbs not only keep you regular (and aid intestinal health) but also keep blood sugar steady, which, in turn, limits the amount of insulin the body needs.

SUPPLEMENTS (1-4 servings)

Whether it’s your postworkout whey-and-creatine shake, your morning multivitamin, your bedtime casein shake or your daily fish-oil pills, supplements are important for keeping you healthy as well as fit and lean.

FRUITS (1-2 servings)

Full of antioxidants but also carbs (namely fructose), fruit is appropriate primarily first thing in the morning and before workouts.

HEALTHY FATS (4-5 servings)

The beneficial effects of eating healthy fats can’t be overstated. We won’t go into great detail, but here’s a short list: increased muscle growth and strength, reduced muscle breakdown, increased fat loss and reduced risk of cardiovascular disease.

VEGETABLES (5-7 servings)

Veggies provide fiber to maintain the health of your gastrointestinal and cardiovascular systems, and ample vitamins, minerals and other micronutrients to take care of the rest of your body. Some vegetables such as corn and potatoes are loaded with carbs, so go easy on those.

PROTEIN (5-7, 4-6-ounce servings)

Groundbreaking research published in the Journal of the American College of Nutrition in 2000 found that active individuals like HERS readers should ingest 0.7-0.8 gram of protein per pound of bodyweight per day. We recommend getting about 1 gram per pound in 5-7 servings.

(Source: muffintop-less, via thehealthywarrior)