CHAPTER 37

Snacks

“Forget the disgusting junk food available in every grocery store and restaurant on the planet. Learn to eat clean from now on. Be very selective and enjoy lean meats, fish, poultry, brown rice, whole grains, yams, nuts, oatmeal, fresh fruits and salads. These will give you lasting health and vitality.”

– Editorial in MuscleMag International, discussing the importance of healthy eating.

While I suggest that you view all six meals as equal, you may find that meals 1, 3 and 5 will be more traditional in nature (breakfast, lunch and supper) because that’s simply the way the world is set up. Meals 2, 4 and possibly 6, could be termed snacks. However, I don’t mean snacking in the traditional sense! A snack is not a bag of potato chips, chocolate bar or bowl of high-fat ice cream. Your snacks should supplement your bodybuilding goals, not destroy them. If you eat garbage like this you might as well throw your bodybuilding dreams out the window. Healthy snacking will keep your energy level high and keep your body infused with muscle-building nutrients.

The key is to pay close attention to what you eat. Stuffing your face with a large order of fries between lunch and supper may give you a temporary boost, but a snack this high in fat and calories is doing nothing for muscle-tissue repair. And I think you already know what it will do to your midsection! Let’s put it this way – six-pack abs are not built with foods from the deep fryer!

To keep your energy level high and to avoid gaining fat, steer clear of foods with a lot of simple carbohydrates (sugars) such as candy bars or soda. Instead, go for foods that contain complex carbohydrates, such as whole grain breads and cereals. Combine these foods with protein-rich items such as natural nut butter or low-fat yogurt or cottage cheese.

SO JUST WHAT IS A HEALTHY SNACK?

Selecting healthy snacks means shopping smarter. Always be wary of the health claims on food labels. Just because something is labeled “all natural” doesn’t necessarily mean it’s nutritious. For example, all-natural juice drinks or sodas can still be loaded with sugar. And despite being “natural,” sugar will still lead to extra fat around your waist.

Another great example is the granola bar. Although granola bars can contain a certain amount of vitamins and nutrients, many brands also contain tons of sugar and a great deal of fat, including the artery-clogging trans and saturated fat. Many are no better than a typical candy bar. Always read the Nutrition Facts label on the package to be sure just what you’re putting into your body.

SNACK ON SUNFLOWER SEEDS

Sunflower seeds contain a good fat that we need in our diet: linoleic acid. Your body can’t make this essential fatty acid and yet requires it to help synthesize other fats. Linoleic acid is great for your heart. In a study, those who had the highest intakes of linoleic acid had a 23 percent lower risk of heart disease than those with the lowest intakes. To get more in your diet, add two or three tablespoons of these seeds to low-fat granola, trail mix or hot cereal.

“Unfortunately the stuff is everywhere. If you care at all about your waist, you should treat trans fat like it’s a rattlesnake and stay far away.”

– Dwayne Hines II, author and regular MuscleMag International contributor, commenting on the evils of trans fat.

Always be skeptical of foods that claim they are “low-fat.” When manufacturers lower the fat content, they often compensate by adding loads of sugar. Many low-fat foods have as many calories as their full-fat counterparts – and often with less nutrition.

In addition, always read the ingredients section on the package. The nutrition label is usually in a table and lists common items such as saturated and trans fat, cholesterol, carbohydrate, protein, and total calories per serving. The ingredients section is usually in small print and is located in the corner. Even though the table may say zero for trans and saturated fat, the ingredients section may say “made with hydrogenated vegetable oil.” If you see the words “hydrogenated” or “partially hydrogenated,” place the item back on the shelf and move on. As I discussed earlier, hydrogenated fats and oils rarely exist in nature and therefore the human body didn’t evolve the enzymes necessary to digest them. Instead of being broken down and used for constructive metabolic activities such as growth, repair and energy production, they get deposited on your artery walls or fat cells and cause heart disease.

Here are a few words to look out for:

Triglycerides: contain, in varying proportions, three groups of fatty acids – saturated, monounsaturated, and polyunsaturated.

Saturated Fats: these fats tend to be solid at room temperature and are the only fatty acids that raise blood cholesterol levels. Animal fats are usually saturated, with the exception of fish. Such foods as butter, meat and high-fat dairy are all especially high in saturated fat.

Monounsaturated and polyunsaturated Fats: these tend to be liquid at room temperature and don’t raise blood cholesterol levels. These fats are actually essential for health. The best sources are olive and canola oils, nuts, seeds and fish.

Trans Fat: these fats rarely occur in nature and are the result of hydrogenation of vegetable oils. The human body has no ability to digest trans fats and therefore they should be eliminated from the diet entirely.

Cholesterol: is an essential fat found in food and also synthesized by the liver. Too much dietary intake may raise blood cholesterol levels, and lead to heart disease. Cholesterol is transported through the bloodstream by lipoproteins.

HDLs: (High-Density Lipoproteins) are called “good” because they move cholesterol away from artery walls and back to the liver.

LDLs: (Low-Density Lipoproteins) are called “bad” because they keep cholesterol circulating in the blood, causing the arteries to become clogged with deposits.

Low-carb, low-fat, omega this, omega that. Every year or two some valid health information is hijacked by marketers bent on parting you from your money. Snack food is more susceptible to this than others – marketers know you really do want to eat junk food. If they can convince you it’s healthy, you’ll buy food you otherwise wouldn’t. So they put things on the label such as “trans fat-free,” “high in omega-3,” “low-carb,” “good source of antioxidants,” or “sugar free.” Know that junk food is junk food. Just because they added omega-3, or that research shows chocolate to be high in antioxidants doesn’t mean you should be eating it. Chocolate may be high in antioxidants, but guess what? Fruits and vegetables are higher.

Here are some tips to help you with your snacking:

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Be conscious of marketing strategies that try to label junk food as having healthy ingredients.
Photo of Mark Alvisi by Alex Ardenti

1 OUT OF SIGHT, OUT OF MIND

Resisting that Snickers bar or bag of spicy potato chips in the cupboard during a snack attack could prove impossible. If you have to get up and drive to the store to buy it, you have a much better chance at resisting. Go through your cupboards and toss any junk food. Your shelf space should be stocked with healthy and nutritious foods, not waist-enlarging junk food! When you go grocery shopping, make sure to eat before you leave. That way you’ll be less tempted by restricted goodies. Read a bodybuilding mag such as MuscleMag International before you set out. This will bring your goals to the front of your mind, helping to keep temptation at bay.

2 DON’T FORGET YOUR DRINKS

Just because it’s a liquid doesn’t mean it can’t be a snack. In fact, liquid snacks are very convenient. Protein shakes provide your body with 20 to 30 grams of muscle-building protein and energy. Add some fruit and yogurt or skim milk and you have a complete meal for a snack.

3 SNACKING FOR TWO

Instead of meeting your buddy for coffee or a beer, meet for a protein shake. Keep each other up to date on supplements, bodybuilding progress and any interesting new exercises you’ve found.

4 CLOSE AT HAND

Keep healthy snacks stashed all over the place: in a desk drawer at work, your briefcase, your locker or your gym bag. If you have healthy snacks readily available when the munchies hit, you’ll be far less likely to rush out to the coffee truck or the corner store for a candy bar or bag of nachos.

EXAMPLES OF GOOD MUSCLE-BUILDING SNACKS

  • Whole grain wrap with natural peanut butter and a banana rolled up inside
  • Celery sticks with peanut butter and raisins on top
  • Whole grain bread or rice cakes with natural nut butter and a glass of milk
  • Low-fat cheese cubes
  • Hardboiled eggs
  • Yogurt mixed with fruit and nuts
  • Cottage cheese mixed with fruit and nuts
  • Cottage cheese mixed with tuna and salsa
  • Trail mix (stick to a handful)
  • Nuts (ditto)
  • Crudites such as carrot sticks, broccoli or cauliflower florets, cherry tomatoes, etc., served with hummus or yogurt tzatziki
  • Half of a turkey or tuna sandwich on whole wheat bread
  • Yogurt and granola
  • Leftover chicken or turkey (great to eat cold)
  • Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
  • Half a large whole wheat bagel with light cream cheese
  • Apples, bananas, oranges, strawberries, grapes, other berries and fruit
  • Fruit smoothie in a thermos
  • Low-fat muffin
  • Low-fat granola bars without the added sugars
  • Nutritional supplement bars (Be careful. Make sure they are not over 200 calories, have fewer than 7 grams of fat, and carry significant nutrients without excess or artificial sugar.)

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There are numerous healthy snacks that will keep your muscle-building goals on track. Plan ahead to avoid junk food cravings.
Photo of Mike O’Hearn by Robert Reiff