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The extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing postexercise protein breakdown. "Yogurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat," says Volek. Carvable Creatine How it builds muscle: More than just a piece of charbroiled protein, "beef is also a major source of iron and zinc, two crucial muscle-building nutrients," says Incledon.Plus, it's the number-one food source of creatine—your body's energy supply for pumping iron—2 grams for every 16 ounces.English translation: The more parched you are, the slower your body uses protein to build muscle. "Weigh yourself before and after each exercise session.Then drink 24 ounces of water for every pound lost," says Larry Kenney, Ph.Researchers at Louisiana State University found that when overweight people added 1.8 grams of DHA—an omega-3 fatty acid in fish oil—to their daily diets, their insulin resistance decreased by 70 percent in 12 weeks.Photo: Hilmar Hilmar The Golden Ratio How it builds muscle: Even with the aura of estrogen surrounding it, "yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth," says Doug Kalman, R.D., a physiology researcher at Pennsylvania State University.

"The monounsaturated fat in olive oil appears to act as an anticatabolicnutrient," says Kalman.For maximum muscle with minimum calories, look for "rounds" or "loins"—butcherspeak for meat cuts that are extra-lean. It's very lean and the second most tender cut of beef overall.How it keeps you healthy: Beef is a storehouse for selenium.Skip it if you have a history of high blood pressure, though.How it keeps you healthy: By saving you from Michael J. Harvard researchers found that coffee drinkers have a 30 percent lower risk of Parkinson's disease than nondrinkers.

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