LOW-CARB MEATS AND FISH

1

CATFISH

Carb count: 0 grams per 3 ounces

More flavorful than tilapia, farmed catfish is an inexpensive way to load up your muscles with pure high-quality protein. American-farmed catfish is also considered a sustainable option from the fish counter. Fillets are great steamed, grilled, oven-roasted, or pan-seared.

Nutrition Bonus: This swimmer is a good source of vitamin B12, which your nervous system needs in order to function properly.

2

CANNED PINK SALMON

Carb count: 0 grams per 1/2 can

The canned-fish aisle is a great place to locate virtually carb-free protein. Pink salmon is an economical option with lower levels of toxins such as mercury than what's found in most canned tuna.

Nutrition Bonus: Canned salmon is a good way to reel in plenty of the omega-3 fats that have been shown to reduce exercise-induced muscle soreness and stimulate muscle protein synthesis.5

3

CHICKEN DRUMSTICKS

Carb count: 0 grams per 3 ounces

While go-to chicken breasts can be as exciting as C-SPAN, budget-friendly drumsticks have richer flavor and their juicy meat is less prone to drying out during cooking. Leave the skin on during cooking for even more flavor, but if you're concerned about the extra fat calories it delivers, strip it off before eating.

Nutrition Bonus: Beyond a protein payload (24 grams in each 3-ounce serving), drumsticks supply selenium, an antioxidant that may help ease exercise-induced oxidative stress.6

4

GROUND TURKEY

Carb count: 0 grams per 3 ounces

Inexpensive and ubiquitous, ground turkey is an easy way to infuse your meals with carb-free protein. Use it for burgers and meat sauces. To trim fat calories, look for packages made with ground white meat.

Nutrition Bonus: As with other poultry, turkey contains a full arsenal of the essential amino acids that can pump up your muscles.

5

ROAST BEEF

Carb count: 0 grams per 2 ounces

For the most part, deli-style roast beef is spared the sugars that can be added to turkey and other lunchmeats. Surprisingly, it's also one of the leaner options at the deli counter.

For a low-carb lunch option, try wrapping a few slices of roast beef and roasted red pepper, a smear of Dijon mustard, and some cheese or avocado in large Swiss chard or collard leaves.

Nutrition Bonus: The highly absorbable form of iron in beef can help jazz up your muscles during those suffer-fests in the squat rack.

6

OTHER LOW-CARB MEATS AND FISH

• Cornish game hen
• Halibut
• Ground beef
• Turkey breast
• Chicken thighs
• Canned sardines

Info from: http://www.bodybuilding.com