"5 Foods to Give You Superhuman Powers"
Dr. Pratt recommends 12 milligrams (mg) a day of the two nutrients combined, or ½ to ¾ cup of cooked spinach, one of the best sources. Cooking concentrates the greens and their powers; to get 12 mg from raw spinach, you'd be munching forever—and using too much dressing.
You can't build shoulders and biceps like the Hulk's unless you have a great special-effects department in your basement. But you can make the most of your workouts by eating at the right time. You probably already have the "guzzle a protein shake immediately after a workout" thing down. (And if you don't, start now; you have a 60-minute window for maximum protein uptake and glycogen restoration after exercise.) The rest of the day, make sure you take in the calories and protein you need for muscle growth.
Medium Rare Steak dan Keju
Bulk up on lean meat, nuts, and cheese. Researchers at the University of Connecticut found that cutting carbs can change body composition better than cutting fat can. In a 6-week study, normal-weight men who trimmed calories by following an old-school low-carb diet traded 7.4 pounds of fat mass for 2.4 pounds of lean muscle.
What would Batman be without his deductive powers? Just a lonely, frustrated millionaire in a cape. You, on the other hand, can stay sharp (and maybe make your own millions) by getting enough Niacin.
Look to fish and poultry. Four ounces of chicken breast has 15 mg; 4 ounces of swordfish has 13 mg. Oddly, foods high in tryptophan (the stuff that seems to shut down your brain after Thanksgiving dinner) can add to your niacin intake, too; the body uses tryptophan to make niacin when it needs a fresh supply. So even though turkey breast contains only 6 mg niacin per 3 ounces, it's another good source.
One way to do that is by getting your astaxanthin, the potent carotenoid that gives salmon its orangey color.
Dr. Pratt recommends 3 ounces of salmon 4 days a week. Salmon caught in the wild has up to 80 percent more astaxanthin than the farmed kind. The wild variety should be easy to find now, because it's just coming off its peak season. (Other sources include shrimp, crab, and trout.)