Nutrition rules! Here are the 75 commandments of muscle-building nutrition—everything you need to know about dieting, supplements, food and lifestyle - Supernutrition Special!

Flex, August, 2002

13 EGGS ARE AN EXCELLENT SOURCE OF PROTEIN

Eggs are a versatile, easy-to-cook and easy-to-consume protein source. They're also relatively inexpensive. Eat just the egg whites if you're seeking a low-calorie protein source. Use the yolks when you want the benefits of various fats, lecithin and other nutrients. Eggs can be boiled in bulk, they're easily transported, and they make fine between-meal fare.

14 DAIRY IS VERSATILE

As do eggs, dairy products provide many dietary options. First and foremost, milk proteins -- casein and whey -- have innumerable nutritional benefits. Nonfat milk is an excellent cheap and readily available source of protein, calcium and other nutrients. Cottage cheese is the casein fraction of milk and an outstanding bodybuilding protein -- you can find low- or nonfat varieties that are relatively inexpensive. Unsweetened yogurt is also a good protein source, and it contains beneficial bacteria to help support the immune system and improve digestive efficiency.

15 USE GRAINS AND STARCHES AS APPROPRIATE

Some bodybuilders shy away from grains such as white rice and wheat because they are mostly carbohydrates. Others include liberal portions of pasta, cereal and bread in their diets. In general, you should include grains, but pay attention to how they affect your physique. Some bodybuilders can eat them every day with little consequence. Others need to carefully monitor the quantity they take in. Regardless, all bodybuilders should opt for whole-grain varieties over processed grains.

16 EAT VEGETABLES EVERY DAY

Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Bodybuilders should strive to take in five or six servings every day. To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrients that other bodybuilding foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.

17 FRUIT PROVIDES NUTRIENTS AND FIBER

Many bodybuilders skimp on fruit, just as they do with vegetables. Fruit is an excellent source of fiber, carbs, antioxidants and numerous other nutrients. Fruit also supplies nutrients that are hard to come by from other bodybuilding food sources. Eat a range of fruits, taking in two or more pieces or servings a day.

18 FATTY FOODS PROVIDE MANY BODYBUILDING BENEFITS

Low-fat diets have gone out of vogue in the world of bodybuilding. Bodybuilders have learned instead to cut harmful saturated and trans fats while boosting healthy unsaturated fats, especially omega-3s. Foods such as olives, avocados, nuts and seeds, and olive, flaxseed and canola oils are all high in healthy fats, and they should be a part of a bodybuilder's daily diet. Healthy fats are essential for optimizing growth, recovery, mood and even fat loss.

SECTION THREE SUPPLEMENTS

Supplements are a key component of your bodybuilding nutrition strategy, but they're only one component. If you keep that in mind, you can get a tremendous edge from supplementation. For additional in formation on when to use supplements, peruse our tips in section four, "Timing."