Issue 133
October 2015
Barbecue doesn’t have to be a cheat meal, just as long as you’re serving up the right meats. Try these nutritious alternatives
Traditional to Alternative
OUT
Pork sausages in a white bun
23.4g protein
420 calories
20.4g fat
IN
Reindeer sausages in a wholemeal protein bun
41.8g protein
390.6 calories
10.3g fat
OUT
Beef burger in white burger bun
26g protein
395 calories
15g fat
IN
Piri piri chicken thighs
44.5g protein
425 calories
25g fat
OUT
Chicken drumsticks
23.6g protein
242 calories
15g fat
IN
OUT
Sirloin steak
22g protein
240 calories
16g fat
IN
Swordfish loins
38.3g protein
167 calories
0.3g fat
OUT
Potato salad
1.5g protein
108 calories
5.7g fat
IN
Sweet potato wedges
2g protein
90 calories
0.8g fat
OUT
Potato chips
4g protein
300 calories
18g fat
IN
Sour cream and onion puffs
15g protein
123 calories
3.7g fat
OUT Total
protein 100.5g
calories 1,705
fat 90.1g
IN Total
protein 185.2g
calories 1562.6
fat 48.3g
Fast food recovery
Craving burgers and fries after an intense workout, but don’t want to ruin all you’ve achieved? Well, researchers from the University of Montana found that eating small portions of fast food can aid your glycogen recovery just as well as a Gatorade or a Powerbar could.
Superfood Selection
VENISON
Not a fan of chicken or reindeer for your barbecue meat? Venison is another option. The extra-lean food has plenty of protein to help build muscle, and it’s very low in fat too. So say goodbye to your beef patty and throw some deer on your grill.
Embrace the carb
MMA nutrition guru Mike Dolce replies to your posts
Q What’s the biggest mistake fighters make when it comes to their nutrition?
A They focus too much on high-protein, low-carb diets while trying to lose weight, not realizing that carbohydrates (glucose) are the primary fuel source in the human body.
Q How important is it for a fighter to keep their diet clean throughout the year?
Any tips?
A I’ve always said, to be a professional athlete, you must live as a professional 52 weeks per year. This is why Georges St Pierre was so successful for so long. He didn’t allow an equally-gifted athlete to outwork him. All up-and-comers should take this same approach to maximize their potential.
Q What are the golden rules of a healthy diet?
A The Dolce Diet Principles:
1) Eat earth-grown nutrients (real food).
2) Eat every two to four hours.
3) Eat until satisfied, not until full.
4) Drink water above all else.
5) Be accountable.
Q What are your top tips for eating healthy on a budget?
A Design your meal plan in advance, allowing you to shop efficiently and make sure nothing goes to waste. Find deals, clip coupons and look online at stores like Amazon to get great deals on bulk items like oats, nuts, seeds, grains, oils and more.
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