The Fit Guys Grocery Guide: Six World-renowned Experts Tell You What Foods and Supplements You Must Buy, and Why

The world changed in the 1960's when the first sports supplements -- isotonic drinks -- hit the shelves. In 1972, sports supplements became a familiar fitness feature with the success of German Olympic athletes who swore by them. Today, the average person spends $40 a month on supplements, the average athlete, up to $1,000. In 2001, the sports supplement industry raked in $1.74 billion in sales.

There's no question that supplements can be hugely beneficial: studies have shown that creatine is a viable lean body mass promoter, protein meal replacements are the perfect quick and easy healthy man's meal, and multivitamins are fundamental for fitness. Still, supplements are not (and should not be) the bulk of anyone's diet. Food...real food...coupled with exercise, remains the most important factor for well-conditioned living.

With the average American spending 100 hours in the grocery, and eating 1,000 pounds of food, per year, how do you know you're spending your time -- and your calories -- wisely? No worries. We've collected nutrition experts from across the country to tell you which foods and supplements you really need...It's all here in the fit man's grocery guide.

THE BUTCHER'S HOOK
The most important section of the grocery store for the man trying to gain muscle and lose fat is the meat department, which provides the pinnacle of proper dieting: protein. Here's what the experts suggest you have wrapped in white paper when you walk away from the meat-man's counter.

FINGER LICKIN' GOOD: The colonel knows best: eat skinless chicken breast. "Used by many bodybuilders, it's a great choice because of its low fat content," reminds Kathryn Lekas of the World Natural Sports Organization. Chicken breast has become synonymous with fitness dieting; perhaps we need a refresher why: one three-ounce serving of chicken breast has only 1.5 grams of fat, 120 calories, and 26 grams of protein. Compare that to a ribeye steak, which has almost seven times the fat and calories.
***For the Bird Bored: If you're tired of chicken, try pork tenderloin or pork rounds. They have only slightly more fat and just as much protein.

WHERE'S THE BEEF: Dave Draper, the famous award-winning bodybuilder and operator of davedraper.com, points out "the best source of protein for aggressive muscle growth is lean read meat." Red meat fell to the nutritional wayside in recent years because most think it's high in fat and bad for the heart; but lean red meat is in many ways better for the mass-meager man than chicken and fish. To get the iron, calcium, and zinc -- nutrients proven to aid in fat loss and muscle growth -- contained in one small beef filet, you'd have to eat 3 1/2 chicken breasts. So, don't be afraid to ask, where's the beef? Just don't overdo it.
***Best Bets: Look for cuts that have the words loin or round in them. These are the leanest.

GO FISH: You've heard it before, but eating fish is a sure fire way to fitness. Low in fat, high in protein, and chalk-full of essential fatty acids, it's an ideal choice for healthy eaters. Omega 3's and Omega 9's are essential fatty acids (EFA's) that have gotten a lot of attention lately. "These are the 'good fats' that are necessary for body metabolism (i.e. muscle growth and fat burning)...They cannot be manufactured by the body, so they must be supplied in the diet," says 18-year fitness industry veteran, Anthony D'Assisi, of the National Strength and Conditioning Association. The fatty oils in fish not only help metabolism, but can also increase good cholesterol, lower blood pressure, and regulate nitrogen retention and insulin release which preserves lean muscle and leads to less fat accumulation.
***Afraid of Fish? Don't worry, you're not alone. Many can't stand the thought of feasting of those scale-covered water dwellers. If you're anti-fish, olive oil, flaxseed oil, sesame seeds, almonds, and wheat germ are good alternatives.

DAIRY DO'S
Calcium has been proven to help fat loss, and dairy foods can be a great source of lean protein. Don't blow by this section of the store without picking up a couple of these.

Eggs: Nature's perfectly engineered food, eggs have the ideal combination of protein and fat, and are also the best source for complete essential amino acids (the building blocks of protein). Don't be afraid, from time to time, to feast on the yolk -- most of the nutrients are found in that yellow blob. Just don't do it to often or your arteries will hate you for it.

Low-Fat Yogurt: "A great source of whey protein and calcium," says Nancy Clark, author of the sports nutrition bible, Nancy Clark's Sports Nutrition Guidebook. It's also great as an ingredient in those difficult-to-down protein shakes we all find so convenient.

Low-Fat Cottage Cheese: Great with fruit or on its own, cottage cheese is an excellent source of lean protein, calcium, and muscle-making amino acids. Look for the low-sodium version to keep water retention low. This will help keep your skin thin, so all your hard work can show easily through in the form of ripped muscle.

"PRODUCE" SOME MUSCLE
North Americans are the fattest people in the world, and the one's that eat the fewest fruits and vegetables. Coincidence? Probably not. High-fiber fruits and veggies are laden with Vitamin C and amino acids, and are the best source of "good," low glycemic, carbohydrates. Low glycemic carbohydrates are the ones that digest slowly -- giving you a prolonged source of energy -- without spiking your blood sugar, which can lead to fat storage. High glycemic carbs are necessary, too, for anyone training to build muscle: they do spike blood sugar and insulin, which causes muscle growth immediately after training. Good rule of thumb: eat high glycemic carbs after you workout, and low glycemic carbs at all other times. See the "GI Chart" at right for a good list of which carbs are which.

Prime Produce: The most complete veggies are the dark, leafy ones like broccoli and spinach. Sweet potatoes are also a super choice for a low-fat, nutrient rich source of complex carbs for growth and recovery. For fruits, variety is the key, and you should let the color spectrum be your guide. Eat fruits or varying colors, and focus on berries, the fruits highest in antioxidants.

ATTACKING THE AISLES
When it comes to dry foods, there are many nutritional treasures to be found in the aisles of your store. Here are our experts' suggestions.

Canned Tuna in Water: The best of all worlds, it's low fat, high in protein, and full of those fatty acids that are musts for muscle-making.

Plain Oatmeal: "For whole-grain carbs, soluble fiber to guard against heart disease, and fiber to contribute to a low glycemic effect (sustained energy), this is a prime choice," says Clark. Stay away from those sweetened, instant packets and stick to the real thing.

Olive Oil: The Europeans are onto something with this. Olive oil is the ideal source of "good" fats.

Rice: "White rice is a high glycemic carb great for after workouts to feed your muscles," notes Lekas, "while brown rice is a low glycemic carb easily digested and used for sustained energy prior to training."

IN THE PHARMACY SECTION
Supplements have gotten a bad name. Sure, there're rip-offs out there. But there are also plenty of supplements that work wonders. Here the experts' choices.

BCAA's: Branch chain amino acids are the material our bodies use to build protein -- without protein, there can be no muscle growth. A BCAA supplement is necessary for anyone seeking to gain lean body weight.

Whey Protein Powder: Also a great source of BCAA's, these protein-packed meal replacements are great for muscle growth when taken before or after workouts. "It's also perfect for use before bed," reminds Lekas, "when it is especially beneficial, as the body grows most during sleep."

Multivitamins: The king of supplements, they "add nutrient density to food without adding calories," says Jeffrey Kotterman, a Master Sports Nutritionist for numerous fitness-based businesses and thousands of clients nationwide. "They increase the likelihood that weight gain is muscle gain, not fat."

Creatine: The only performance supplement proven to increase lean body weight, "creatine, with a good delivery system, like one bound with Glutamine, is a truly safe and beneficial supplement," claims Russ Samuels, owner of RJS Fitness in Hermosa Beach.

Melatonin: "The most important aspect of growing muscle? Sleep!" sites Samuels. "Your muscles only repair and grow while you sleep." If you're not getting enough sleep -- at least eight hours -- try a melatonin supplement, which is completely natural and will help induce quality rest.

SOURCES (Interviews):
1. Kathryn Lekas, World Natural Sports Organization
2. Dave Draper, bodybuilder, davedraper.com
3. Anthony D'Assisi, National Strength and Conditioning Association, NSCA.org
4. Nancy Clark, author Nancy Clark's Sports Nutrition Guidebook
5. Jeffrey Kotterman, Sports Nutritionist