Generation Iron Nutrition Alternatives PlantainsMix up your bodybuilding food choices with the plantain.

By Coach Alon Powers

Here at Generation Iron we bring you innovative and creative ways of fueling up and achieving optimal approaches to all of your fitness endeavors.

In the fitness world, we constantly look to cut corners or cut cost, all for the sake of making gains. We become accustomed to the same choices of food sources. Proteins and fats are easy to choose and consume because they’re essential to the body. When it comes to starchy carbs, the word itself is taboo, especially if you’re an endomorph. An unsuccessful carb-cycle with wrong choices of carbs leads you to commit “carbo-cyde.” Ha!  Sounds tragic when it sets you two steps back in your overall training. But let’s try to think outside of the box.

Here it is…

The lengthy green plantain is derived from the fruit family. The simplicity of this carbohydrate source is also a natural super food. The nutritional benefits of green plantains are tremendous for our aesthetic gains.

Fiber: Helps to keep bowel movements regular and reduce constipation.

Vitamin C: This antioxidant helps build up your immune system and scavenge free radicals.

Vitamin A: Plays a role in vision and enhancing skin complexion.

B6 (Pyridoxine): Beneficial in treating neuritis, anemia, and decreasing homocysteine levels which are often associated with coronary artery disease and stroke episodes.

Potassium: Important components of cell and body fluids that help control heart rate and blood pressure.

Here are the macros for 1 cup of sliced (5.4oz) of green plantain:

Total Fat: 0.3g
Total Carbs: 48g
Dietary Fiber: 3.5g
Protein: 1.2g

Prep work: Wash green plantain.  Cut both ends with a knife. Slit the skin superficially from top to bottom, then gently peel sides. Cut into thick or thin slices and boil in water until soft. Check with fork.

Goes great with any source of lean animal protein, especially grass-fed beef!

Green plantains are excellent for developing an aesthetically pleasing, fat-free muscle mass wrapped in healthy looking skin. When we’re looking to substitute oatmeal, or any other of our usual mundane carb sources. Find them in season at your local farmers-market, supermarkets and bodegas all year round long. Ten plantains for one dollar is usually the deal I get here in NYC. A dollar, that’s right!! Quality and quantity (buying in bulk) saves us money, especially when its time to invest in good nutritional sources.

Isn’t that always the case in “this thing of ours?”


Coach Alon Powers NCSF-CPT is a Health and Wellness consultant at National certifications, highly acclaimed in the fitness industry for the last 12 years. An exercise nutrition expert, and movement/transformation specialist. Top amateur natural competitive bodybuilder, physique competitor.

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