t, yams, sweet potatoes and whole-grain, pumpernickel or rye breads. Good simple-carbohydrate choices for your postworkout meal include sports drinks, apples, bananas or oranges. FATSMost of the fat you need should be provided naturally in your daily diet. If your fat intake is extremely low (below 10%), however, you may be putting your health at risk. Take one tablespoon of flaxseed, olive or safflower oil or even eat a handful of peanuts just to make sure you get some essential fatty acids, which play a role in growth, recovery and day-to-day well-being. One tablespoon per day of a combination oil that contains omega-3, omega-6 and gamma-linolenic acid would probably benefit most anyone. More and more research continues to prove the importance of essential fatty acids in our diets. My recommendation is that your daily caloric intake consist of 10%–15% fat. MIDNIGHT MEALSAt one time or another you’ve probably been warned not to eat anything right before going to bed or in the middle of the night because it will turn immediately to fat. I don’t think this is true, particularly if you limit the amount of carbohydrates you eat. One of the biggest mistakes a bodybuilder can make is to go 10 or more hours without eating. If you eat every 2–4 hours during the day to prevent catabolism, what logic could convince you to fast every night for 10–12 hours while you sleep? This may be the easiest way to interrupt recovery and growth on a daily basis. Instead, eat a small, protein-based meal 1–2 times during the course of the evening. Although carbs aren’t all that important during the night, small amounts should be consumed with your meals to aid in protein digestion. Protein will help prevent catabolism and promote anabolism during sleep, when the all-important growth hormone is released. Drink a protein shake, eat 3–4 egg whites (pasteurized or cooked) or have a cup of cottage cheese just before be...
