OATMEAL (AND OTHER HIGH-FIBER FOODS)
Underrated and undervalued, fiber holds considerable water and provides “bulk” to food residues in the GI track. Among other benefits, fiber exerts a “scraping” action on the cells of the gut wall. Fiber can also dilute harmful chemicals or bind with them to inhibit their activity. It also hastens the speed of unwanted food residues through the digestive track.
The best example of a fiber food is oatmeal. One serving contains a high amount of complex carbohydrates and 13 percent of your daily fiber needs. Many people, even strength athletes, are deficient in fiber.
Adult men should consume about 40 grams of fiber daily; women should aim for 25 grams. These numbers are based on a diet of 2,000-2,500 calories; if you eat more calories to gain weight, you need more fiber.
Since fiber is digested slowly, you should avoid eating a large amount of fiber before your training session. Likewise it may be detrimental to eat a high-fiber meal immediately after training, since the two hours post-exercise are the most critical time to have nutrients quickly available to begin the repair and regeneration process.
It’s best to eat high-fiber foods for other meals throughout the day. These include whole grains and whole-grain products, fruits, vegetables, seeds, nuts, beans, and legumes.
Also, don’t forget about soluble-fiber-rich foods such apples, citrus fruits, carrots, beans, peas, and oats.