Can you hear the sirens? It may sound like a big fire a few blocks away, but in fact this is the sound of your muscles squealing with fear. You're in trouble because it's time for a meal (let's face it, when not?) And you're not near a chicken breast.
In America there is a wide range of food for those with empty stomach and some small change. But very few of these options are suitable for someone trying to fill that belly while adhering to his bodybuilding diet. Being the hero who saves your muscle from sinking is pretty easy if you know where and how to look.
No matter how heroically you seek, you will not find the ideal bodybuilder menu in many of the following places. But that's ok. The idea is to find foods that contain enough protein (without too much carbohydrate and fat) to calm you down until you can eat "right" food again. Even though we advise you to eat clean the rest of the day following a diet dilemma, you should not complain if your emergency option causes a slight deviation in your daily fat intake. See what the next crisis management quiz is for you and try to be better prepared from now on.
1) convenience store kitchen
What is easier than running in the mornings / afternoons while your car is refueling? Especially if you are late for a medical appointment in the city and have no time left to have lunch first. Also easy? Get the wrong thing out of the junk food on the shelves of the convenience stores. What should you choose?
a) Jack left beef steaks and a small bag of corn nuts
b) Nachos and a blueberry muffin
c) A burrito of beans and beef
For option B, the neon orange "cheese" on these nachos could come from a hot tub that was not cleaned, as people usually wore neon orange. And there's at least one brand of blueberry muffins that contains 710 calories, very little 10 grams of protein, 85 grams of carbs, and 36 grams of fat. The beef and bean burrito, on the other hand, seems more like a well-rounded meal. It's also overloaded with carbohydrates (37 grams) and although it only contains 9 grams of fat, it's low in protein.
At just 16 grams per burrito, you would need to eat at least two to get a proper dose of protein. This would mean that you are eating too much of the wrong type of carbohydrate. Stick to low-fat (2 grams), high-protein (28 grams) beef jerky and a small bag of corn nuts containing 20 grams of slow-burning carbohydrates (corn has a relatively low glycemic index)) and only 5 grams of fat. The answer is A.
2) Make Movie Magic
You remembered the flowers and opened the car door for your lovely lady, but you forgot to buy tickets in advance, and now the rush hour is 9pm. Showing 27 kisses from a fool in love is sold out. Your best option to save the date: start an earlier movie and then have dinner. That means it will take more than two hours to eat. How can you best save your muscles at the concession stand?
a) A little popcorn, butter, goobers and an iced tea
b) A jumbo hot dog and a diet coke
c) Combo # 1: a big popcorn with butter, sweets of your choice (Red Vines, duh) and a cherry ice cream
Obviously, Option C has not been an option since you were eleven years old. Do not be fooled by A. Yes, popcorn is a whole grain product, but it has a high glycemic index. This means that it is a faster digestible carbohydrate and that eating can cause an increase in insulin levels, which increases fat storage. You'll also know that the Center for Science in the Public Interest, when it conducted a study on Cinema Popcorn, found a lot of trans fats and oversized portions.
While the peanuts in Goober's protein contain, the candy is just too full of fat and carbohydrates to be judicious even in an emergency situation. Continue with option B instead. Ignore the bun, take a few packets of mustard and go.'S.
Hot dogs are a pretty good source of protein, and although they contain a lot of fat, especially saturated fat, studies have shown that high saturated fat diets are better at maintaining testosterone levels. Plus, you only need a bit of protein to keep your muscles undamaged for the next hour and a half. As for the emotional damage that comes with being compelled to survive the hottest romantic comedy of the summer, you're on your own. So the answer is B.
3) food flight
After standing in the line for an hour to push all your personal belongings through a long line of containers and show your holey socks as you go through the metal detector, there's never much time left to browse the airport for one Muscular meal. Sure, you can spend $ 5 or more for a sandwich on board (not that you have so many healthy options to choose from), but if you're stuck 30,000 feet over something that contains whey, what snack do you choose to tide you over?
Obviously, peanuts are the only giveaways that contain protein, and they have a good amount of healthy fats. See if you can get a low-fat milk for a bit more protein when the flight attendants come in with the beverage cart and fly you high. The answer is C.
4) coffee break
There's one on every corner, so it's no surprise that Starbucks is an emergency stop for anyone with little time, energy and choice. In addition to caffeine and coffee cake Starbucks also offers a small selection of lunch dishes. What should you choose?
a) turkey club sandwich with 9-grain wholemeal bread
Bread and an Americano with low-fat milk
b) Egg salad sandwich on multigrain bread and latte
c) Fruits and cheese platter and a caramel Frappuccino
We love cheese just as much as the next man (maybe more!), But we leave the 44 grams of carbohydrates and just 14 grams of protein in the fruit and cheese platter for ladies who dine delicately in a spa. Adding a meal to one of Starbucks' extra sugary drinks turns your stomach muscles into scram (a Grande Caramel Frappuccino contains 53 grams of carbohydrate without whipped cream!).
And if you are seduced by the egg salad sandwich – eggs contain protein! – Focus on the fact that it is filled with 21 grams of fat (mainly from the Mayo) and 53 grams of carbohydrates (mainly from the pseudogesound multigrain bread). Instead, opt for the turkey club (remove the bacon for better fat intake), which contains 26 grams of protein. Although it contains 33 grams of carbohydrates, these are mainly made from whole wheat bread, which does not increase insulin levels causing your stomach muscles to hide. The answer is A.
5) Fast maintenance
There is nothing better than the open road: wind in your hair, elbows on the window frame, music pumps, no car in sight. Also not in sight: lean protein options. Roadtripping may be part of the American dream, but it also means you have to hit this all-American icon – the fast food eatery. What do you choose when faced with a menu that is overflowing with pitfalls in nutrition?
a) Big Mac, medium size fries and a chocolate milkshake
b) Premium Grilled Chicken Classic Sandwich and a fruit yoghurt parfait
c) Premium caesar salad with grilled chicken and diet coke
Right, Option A may be the perfect addition to your road trip, but it will not help perfect your physique. At first glance B seems to be a good option. The sandwich is a grilled chicken breast served on a honey-wheat bun. The sandwich and parfait are part of McDonald's effort to make a healthier selection, but together these pseudo-healthy options contain an incredible 82 grams of carbs.
Eat that, sit on your butt for the next 500 miles and you'll get to your destination with more luggage than you took home. Instead, opt for the caesar salad and make sure that the chicken is grilled and not crunchy. With 220 calories, 30 grams of protein and just 12 grams of carbohydrates, you're on the way. And we do not mind if you exceed the Diet Coke. The answer is C.
6) Adventures in the sale
It's one of those crazy montages. Not only was your train late, but you left your lunch at home in the fridge and Outlook pings endlessly to remind you of all the meetings you have this afternoon. Your only choice for some food is the office machine. What should you choose?
a) A bag of sun chips and a bag of trail mix
b) A pack of cheese and crackers and a cereal bar
c) Doritos and M & Ms
Sure, Doritos and M & Ms can calm your growling stomach before 2 o'clock, but with the intoxication of sugar and the resulting insulin crash you snore (and increase the size of your fat cells) by 3. Similar to these cheeses-and-crackers- Packs and cereal bars are filled with fast carbohydrates and trans fat.
Although Sun chips on the surface do not appear to be much different than Doritos, they are made from whole grains – corn, wheat, and oatmeal – which means that each 1 ounce serving contains 18 grams of fairly slow-digesting carbohydrates. Combine that with the protein from the nuts in the trail mix (select all the fruit pieces for a low carbohydrate meal) and you have something to do to surprise you – and your muscle mass – until you get your pre-workout shake can break down. The answer is A.