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POWERREPORTS
12 345 678910
10
 
The information given here is designed to help you make informed decisionsabout your health. It is not intended as a substitute for any treatment thatmay have been prescribed by your doctor. If you suspect that you have amedical problem, we urge you to seek competent medical help.Creative director: Lori MagiltonProject editor: Kerry K. CallahanCopy editor: Jean L. SkillmanInterior layout designer: Maureen Logan
BYTHEEDITORSOF
m
Revised © 2004 by Rodale Inc.
Contents
POWER FOODS FOR MEN4THE SECRETS OF AWESOME ABS9INSTANT PHYSICAL FIXES16THE SECRETS OF SIZZLING SEX22THE BEST SHAPE OF YOUR LIFE28THE LAWS OF LEANNESS3599 HEALTH SECRETS YOUCAN'T LIVE WITHOUT43CUT YOUR CHOLESTEROL LEVELBY 100 POINTS IN JUST 21 DAYS50BULLET-PROOF YOUR PROSTATE55DEFLATE YOUR BLOOD PRESSURE59
 
M
uscle isn’t actually built in thegym—it’s made later, when you’recollapsed on the sofa, watchingreruns of 
Seinfeld
. As you’re resting, yourbody is busy repairing and rebuilding themuscle tissue you flexed all afternoon. Youcan maximize the process by taking in theright mix of protein and carbohydrateswithin 3 hours of your workout. Your bodybuilds muscle faster during this time, andthat optimum nutri-ent combinationstimulates thehormones neededto make it happen.There’s nosimpler or more
menshealth.com
5
Drink This to Make Muscle
BUILD MUSCLE AFTER YOUR WORKOUT
 TAKE THIS:
1c ice cubes1c frozen strawberries
3
⁄
4
c egg substitute,
1
⁄
2
bananasuch as EggBeaters
1
⁄
2
c cranberry juice
3
⁄
4
c vanilla soy milk
 And then:
Put it all in a blender with a tightlid. Blend on high for 30 seconds. Drink.
 The Top of the Food Chain
OUNCE FOR OUNCE, THE MOSTPOWER-PACKED FOODS ON EARTH
PROTEIN
Daily requirement:
75 g
You know you need protein to build muscle tissue, but all protein isn’t the same. “Themore amino acids a protein contains, the higher its quality, and the better your body canutilize it to build muscle,” says Cyndi Thomson, Ph.D., R.D., clinical nutritionist at theUniversity of Arizona. The following foods deliver high amounts of all nine essentialamino acids.
Food (3-ounce servings) Protein (g) Fat (g) Calories
Chicken breast 27 (9/oz) 3.0142Turkey breast 25 (8/oz) 0.8 113Beef (eye round) 25 (8/oz) 4.9 149Salmon 23 (8/oz) 6.4 156Canned tuna 20 (7/oz) 2.5 220
convenient muscle-building mix than ashake made with a pasteurized egg substi-tute, flavored soy milk, and fruit. Throwthis stuff into a blender and you’ll producea 370-calorie shake with 25 grams of high-quality egg and soy protein, only 5 gramsof fat, and plenty of healthy stuff like fiber,vitamin C, and other antioxidants. Plus, ittastes good, and it’s festively pink.
Special
POWERREPORT
PowerFoods
FOR MEN
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