14 natural anabolics: power foods that act like supplements

Flex, May, 2004 by Jim Stoppani

DOSE: An eight-ounce cup of green tea provides about 200 mg of EGCG; drinking two or three cups a day may keep your metabolism humming, your joints running smoothly and the rest of your body in tip-top shape.

5 COFFEE

Coffee was once deemed unhealthy, but recent research has shown that it offers many benefits to bodybuilders. Besides fostering alertness, coffee has a thermogenic effect on bodyfat. Caffeine is a great addition to boost the effectiveness of other thermogenic ingredients. Another way to enhance the fat-liberating effect of caffeine is to consume it about an hour before exercise. Having coffee before you lift is also beneficial because, according to recent research, it is more effective than aspirin for blunting muscle soreness. That means you can train harder and heavier without your muscles complaining and trying to slow you down.

What you may not know about coffee is that it imparts health benefits. Recent research suggests that moderate coffee drinking (about three cups per day) decreases the risk of type II diabetes, liver disease and even gallstones.

DOSE: Drink one or more regular eight-ounce cups of brewed coffee, for 100-200 mg of caffeine each. (Instant coffee usually has a little less than 100 mg. Larger-sized cups from some coffee-shop chains may contain more than 500 mg.)

6 BROCCOLI

Broccoli contains high amounts of indole-3-carbinol (I3C) and its closely related derivative diindolylmethane, naturally occurring phytochemicals that reduce the strength of estrogens by converting them to weaker varieties in the liver. This diminishes estrogen's effects on fat gain and water retention, and it may strengthen testosterone's anabolic effects. Recent research suggests that it also neutralizes the harmful effects of high dihydrotestosterone, ultimately helping to keep "good" testosterone levels up and excess water and fat retention down.

DOSE: Shoot for one cup or more of raw or steamed broccoli per day. That amount will deliver more than 100 mg of I3C; 1,200-4,000 micrograms of sulforaphane (a potent cancer fighter); more than 80 mg of vitamin C; and over 40 mg of calcium.

7 SPINACH

Spinach is high in glutamine, an amino acid that enhances muscle growth, immune function and GI health. Since spinach is about 90% water, you'll need to eat a large salad (you're better off eating it raw to preserve the glutamine). Spinach also contains octacosanol. This compound has numerous health benefits (such as for the cardiovascular system), but the property most relevant to bodybuilders is its ability to increase muscle strength. You won't get a whole lot of it from one salad, but you will get it in its natural form. Consider taking an octacosanol supplement along with your spinach salad to really help with your strength.

Spinach contains lutein and zeaxanthin, carotenoids that provide free-radical protection and preserve eye health--you'll want to be able to see those muscles you're creating in the gym.

DOSE: Use a full 10-ounce bag of spinach leaves to make a salad that will provide close to 1 g of glutamine, only about 65 calories, 8 g of protein, 6 g of fiber, almost 300 mg of calcium, 8 mg of iron, 80 mg of vitamin C, 16 mg of beta carotene, and 35 mg of lutein and zeaxanthin. Don't eat spinach right before a workout, as the fiber content will slow down digestion.