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For most of us, summertime means shorts, the beach, baseball, and of course, firing up the grill. It seems like everyone can remember a time when dozens of dogs and half-pound hamburger patties sizzled under Dad’s watchful eye and skillful tongs. You can probably still recall the aroma of those seasonal feasts laid out on the picnic table as well as dad’s secret sauce recipe and your childhood strategy for piling the fixings high. However, those days are long gone and you have traded in your baseball mitt and BMX bike for a briefcase and SUV. What’s more, those condiment-slathered, fat-laden, calorie bomb delicacies probably don’t fit into your nutrition plan for a leaner, more muscular and healthier physique. However, that doesn’t mean you need to keep the grill covered this year. In fact, it is a simple feat to grill light, high protein and health promoting foods that will help you achieve a healthier, leaner and more muscular body. Below are seven super strategies for your great grilling game plan. |
1. Lasso up Lean and Mean Meats
A great barbeque starts with selecting the right meat. Choosing leaner meats such as sirloin, flank or tenderloin can reduce the amount of fat and calories versus those of fattier cuts. For instance, a 6 oz sirloin steak has roughly 350 calories with 15 grams of fat while a porterhouse cut is 450 calories with 30 grams of fat. Additionally, trimming away all visible fat will make your choice as lean as it can possibly be. If you are the adventurous type and want a newer and definitely a more manly meat experience, buffalo is a very lean meat that grills up great as steaks or patties. For instance, 6 oz of buffalo is only about 350 calories and has less than 5 grams of fat but features about 50 grams of protein (similar to lean beef). Buffalo may seem a curious choice initially, but you will probably find yourself ‘hankering” for this tasty and lean meat often after you have tried it once.
2. Don’t be Chicken to Grill Chicken
Chicken breasts and thighs are among the more popular grilled entrées of physique-minded grill masters. Chicken is typically brushed with a barbecue sauce or lemon juice, spiced with savory seasonings and dressed with lettuce, tomatoes, pickles, grilled onions, etc. on a whole wheat bun for a massively appealing and mouth-watering sandwich. Any way you prepare it, chicken is a grill favorite because of its leanness and versatility. Once you remove the skin a 6 ounce chicken breast is roughly 260 calories with 46 grams of protein and less than 7 grams of fat. Like lean meats, chicken and other fowl (e.g. turkey, ostrich) provide lots of protein to nourish muscle and amino acids for protein manufacturing which in turn allows for more muscle, strength and power.
3. Don’t Forget the Fish
Fish can truly add variety to your grilling options. For instance, representatives from the deep blue depths such as Tuna, Salmon, Swordfish, Grouper and Shrimp pack protein and omega 3s in low to moderate calorie grilling options. For instance, a 6-oz Swordfish steak is 260 calories with 43 grams of protein and only 9 grams of fat. Other lean fish choices includeBrook Trout, Haddock, Halibut, Ocean Perch, Red Snapper, Rockfish and Tilapia. Omega-3s are a desirable type of fat which are proven to support a healthy heart and circulation, joints, brain performance, skin and hair.
4. Sass it up with a Secret Sauce
Every grill master has one; that magic concoction to soak, spray, brush or sprinkle on their meat, fish or fowl to add just the right flavor. Experiment with lemon juice and herbs such as dill, basil, thyme, oregano, crushed garlic, and chopped cilantro. You can also use low calorie and fat-free Italian salad dressings as your base. If you are looking for something spicier and more inclined to “put hair on your chest” (so to speak), grab a bowl and mix up a unique barbecue sauce with a few squirts of Tabasco and a few shakes of your favorite seasoning mix (e.g. Tony Chacheres Cajun Seasoning) before brushing it on after each flip.
5. Power Up with Potatoes
Whether you are recovering from a tough workout or preparing for one, starch-rich foods will help load power generating glycogen into muscle. Potatoes can be wrapped in foil and placed on the grill flanking the meat, but they will take longer to cook so start them earlier. A large baked potato (with skin) weighing 300 grams (~ 2/3 lb) brings roughly 60 grams of carbohydrate, a few grams of protein, virtually no fat and about 275 calories. A potato, including the skin, contains vitamin C, B-vitamins and minerals such as copper, potassium and manganese, all of which are important to optimize muscle action. Potatoes also contain fiber, most of which is found in the skin along with other health promoting nutrients such as carotenoids and flavonoids. Since pesticides tend to accumulate on and in the skin, be sure to wash your potatoes thoroughly or choose ones that are organically grown in order to safely enjoy the whole potato.
6. Create A-maize-ing Grilled Corn
Like potatoes, corn is a grilling favorite for providing carbohydrate fuel. Corn can be grilled in its skin or peeled and boiled in a pot of water on the grill (or on the side burner if you have one). An average cob of corn yields about ½ cup or 83 grams of kernels and packs 15 grams of carbohydrate into only 75 calories. What’s more, corn provides fiber and vitamin C and there is good reason to believe that eating corn on a regular basis is good for the heart. Grilled corn typically retains more nutrients than boiled corn as some of the water-soluble nutrients can be drawn out and lost in the water.
7. Be Health Victorious by Grilling Veggies
Vegetables are great on the grill and they also cook quickly and easily. They pack a highly nutritious punch complete with vitamins, minerals, hunger fighting fiber and antioxidants for exercise metabolism support, health and healthy appearance. That’s right, antioxidants are important for protecting the skin and supporting a healthy appearance. After all, what good is having a sculpted, muscular physique if it isn’t wrapped in youthful, vital looking skin. You can create a tin foil vegetable medley containing broccoli, zucchini slices, asparagus and green and yellow peppers drizzled or sprayed with olive oil and your favorite seasoning mix including pepper, garlic and oregano. Of course you can also cube your meat and use your veggies to make kabobs if the spirit moves you.
There simply is no argument, grilling is great! Not only because of the great taste but because clean up is an absolute breeze. Incidentally, most women agree that they enjoy watching their man in action at the grill and definitely appreciate being spoiled with a home cooked meal. So the vote is in, body builders and athletes will find it easy to grill up healthy and muscle nourishing foods that keep them muscular, fit and on top of their game.
Calories Protein and Fat of Different Entrees
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Entrée
Calories
Protein
Fat
Cholesterol
Lean Beef 350
50
15
110
Buffalo 240
48
4
140
Chicken 260
46
7
130
Swordfish 260
43
9
85
1. USDA Food Database (http://www.nal.usda.gov/fnic/foodcomp)
2. Based on a 6 oz (170 gram) serving
This article was originally published in Status Fitness Magazine, Summer 2008.
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