Want To Increase Muscle Mass? Eat These 10 Foods

The importance of a healthy diet is one of the factors that many people tend to overlook when looking to get muscle mass and strength.

Most people go to the gym and expose themselves to the very intense training sessions but then forget the importance of eating healthy, thus all that training effort will feel like time wasted. And this happens especially because they don’t consume the necessary nutrients needed to improve and increase muscle.

That’s why it is important to maintain good nutrition if you are going to start training or are already doing it. You should always take into account this as a more important activity than training, as this is what actually makes your body feel and look better.

However, there are different diets that can be taken depending on the desired outcome and body-type of the person who wants to gain muscle. That’s why we are going to show you the most useful and important foods for a healthier and muscle build-up diet.

Lean Meat

Meat is something that shouldn’t ever miss in your diet if you really want to gain muscle mass. From iron to Vitamin B, zinc and a lot of wonderful proteins, meat is one of the best foods to get bigger and stronger. The amino acids are also a very important part of the meat, especially the one that comes from beef, giving much more proteins and fewer calories in an ounce than beans do.


Chicken is also a great source of protein and amino acids, making it an important addition to our diets if we want to increase our muscle mass, as well as to maintain and repair our bones. The best thing about it is that you can prepare the chicken the way you prefer without any problems and always getting the same benefits for your body.

Cottage Cheese

Cottage cheese, as not many people are aware of, is a wonderful source of a slow-digesting protein called Casein protein. This kind of protein is an incredible nutrient that works perfectly for muscle maintenance and developing, especially working as a slow-digesting nutrient that is helpful for those people who need to go for long periods without eating. This food is also rich in vitamin B12, calcium, amino acids and many different important nutrients.


This is a must when it comes to building muscles. Eggs are one of the most important foods you have to take into account when training as they are a rich source of the nine amino acids, good fat, vitamin D, choline, and energy. Also, they are really cheap and won’t harm your health in any way if you overtake them.

Whey Protein

Whey protein is the most used gym supplements. This food contains high intake of protein that can be used whenever you want. This food, taken correctly as supplements is an effective way of increasing your muscle mass but only as a boost, as this food works better as a side intake.


Just as meat and chicken, fish is also very rich in protein. However, fish is also one of the best ways to ingest omega-3, a kind of fat that works perfect for muscle gain and even helps in improving memory, blood pressure, metabolism and losing weight.


A great number of benefits that come from eating oatmeal are wonderful. Not only it helps in increasing your fiber intake, but also help in decreasing hunger, losing fat and much more satiety when eating. This happens because oatmeal has low glycemic value and it is almost not processed at all.


Rice, beans, wheat, soybeans and many others are a great way of maintaining your body at an optimal state. However, when it comes to muscles, grains will also improve your hormone levels and eventually boost your metabolism.

Vegetables and Fruits

All kinds of fruit and vegetables help us maintain a stable metabolism and healthy body. They are awesome for our bodies because they possess the essential nutrients and antioxidants we need to maintain our health properly by increasing the effectiveness of our immune system. They are a vast source of vitamin C, E, B12 and many others; plus, they provide the necessary fiber to maintain our digestive system working properly.

Healthy Fats

Most people will tell you that are fats are bad for your health, but this is a total lie. There are some types of fat that are good for our organism, and not only good but actually essential as they help in producing growth and testosterone hormones that are really important when it comes to muscle growth and strength. These fats are also found in fish, nuts, some veggies, and fruits like avocados. They are really important for our organism as they help to maintain many of our organs to function properly. We would love to say thanks to Muscle and Fitness and Best Resistance Bands Reviews for their help in creating this guide. If you’d like to show your appreciation, please follow them on their Facebook and Twitter:


Foods For Healthy Hair and Nails

Eating healthy foods will provide a lot of health benefits for sure. The benefits include lower risk of diseases, more energy levels, a better immune system and sleeping habits. Anyway, this is not all. There are certain foods that can even improve your looks. Get more info about how to turn hair and nails more beautiful and shiny.

Vitamin H


Vitamin H is a necessary nutrient to improve splitting and thinning hair. In addition, it can also strengthen your weakened nails. Foods that contain vitamin H are cauliflower, beans, peanuts, lentils, eggs, bananas and salmon

Vitamin A


A conditioning substance called sebum will be created when you eat foods that contain vitamin A. This substance is then created for the scalp to make your hair look more beautiful and healthier according to DiBona. Regardless of these benefits for your beauty, vitamin A can also provide a lot of benefits for your health that include your eyes and function of your immune system. To simply put, it makes you stronger from head to toe. The foods with vitamin A we recommend are egg yolks, Cheddar cheese, oatmeal, sweet potato, spinach, broccoli, mango, carrot, cantaloupe and apricots. You don’t have time to go to your local grocery store, do you? The solution is to visit ShopFoodEx, an online grocery store.



In order to have shinier and beautiful hair, include more foods with omega-3 like salmon, sardines, mackerel, tuna, fish oil, spinach, walnuts, flaxseed and eggs.  To find the best fresh fishes for omega-3, we highly recommend CatalinaOP. According to DiBona, foods that have omega-3 can help you support your scalp health and make your hair look shinier.

The most important essential fatty acids for hair are alpha-linolenic acid, docosahexaenoic acid and eicosapentaenoic acid, which are the main components of the stratum corneum. If there is an insufficient intake of essential fatty acids, will cause dandruff and dry scalp problems.



Protein is very important for you in a lot of ways, like hair and nails. Because they are both structural proteins (also called keratin), so having enough dietary protein intake is necessary for making our beautiful hair and nails stronger.

We’d like to suggest that you add lean meat in your diet because of its highly packed protein; it is one of the best ways that you can pack protein in your diet. But just be sure to clear any part that is considered overly fatty. Protein packed foods include Lean meat, egg, lowfat dairy, nut, soybean, whole grain and seafood.



The last nutrient we suggest is zinc, an active nutrient that helps support your immune system to function properly. DiBona says that the Zinc is an important component that has numerous enzymes in your body, which regulate your body to create new proteins for hair and nails to remain healthy or healthier.

Alopecia, brittleness and hair dryness may be signs that you do not have enough zinc. We would recommend that you eat green bean, cashew, soybean, lobster, oyster and lean beef to fill up the deficiency of zinc.

Healthy Snacks: Satisfying Hunger Before Supper


So you are just one hour away from dinner but suddenly you are feeling hungry and you can’t stand without eating. Either you can try to suppress the hunger and might end up overeating or you can have a snack that will satisfy you for now. Don’t go for unhealthy snacks just to fill up, go for these healthy snacks that will end your hunger and contains less than 200 calories.

Artichoke Salsa


This salsa is different from the one you make at home. It includes artichokes and kalamata olives which gives it a savory taste along with usual ingredients like onions, tomatoes and parsley. Onions and tomatoes provide vitamin C and per serving of this dish only contain 175 calories.

Roasted Almonds


This snack will take time to prepare in advance, but you can prepare it for the whole week once. Roasted almonds combined with lemon juice and salt gives a citrus and salty flavor. This snack will keep you filled until dinner; it is best served when taken just out of oven.

Lemony Fruit Dip


Apples are a great snack but lemony dip has such a tangy flavor that you will forget about the apple. It goes best with the pineapple or strawberry. You can relax and enjoy it as it is a good appetizer with low-cal.

Sesame-Herb Pita Crisps


This savory snack is great before dinner. With sesame seeds, pistachios toppings, whole-wheat pitas and herbs make it a healthy snack to eat.

Zesty Olives


Zesty olives are served before the meal and work great for controlling starting hunger. Olives are good for the heart, contains iron and vitamin E. Along with orange zest, crushed red pepper and garlic, this snack carries a savory taste.

Pizza: A Good Post-Workout Snack


Many people think that pizza is only junk food and it is not healthy to eat when you are going through a workout routine. But in reality, Pizza is a great post-workout meal, if baked healthy with wheat crust and right toppings. Eating proteins and carbohydrates after completing your workout can provide you with the energy which helps your muscles to recover faster. Pizza is a good post-workout snack if you are following a long, intense workout. Eat it within 2 hours after your workout.

It has Nutrients that help in Recovery

If you are following a workout routine, then you must be balancing it with a diet plan. According to the Iowa State University, an athlete who is following a workout routine and trains should consume carbohydrates (200 grams) and protein (7-20 grams) after the workout. Cheese pizza has carbohydrates (36 grams) and protein (12 grams). Eating three slices of it can help you to reach your goal. Also, you can have 2 slices of cheese pizza and a glass of orange juice with carbohydrates (50 grams) and protein (3 grams). If you are reaching for a proper form or on a strict diet to lose weight then knowing the numbers can help you with achieving your goal. A slice of pizza is a great post-workout snack which should be eaten occasionally.

It gives Essential Nutrients

Pizza provides you with essential nutrients. One slice of pizza contains calcium (201 milligrams) that is 20 percent of what you need daily. Also, it has iron (2.7 milligrams) which covers up the 15 percent of your daily need. Iron is for preventing anemia, calcium keeps your bones strong. Pizza also gives you vitamin A and vitamin B-3. Some other foods like non-fat milk and tuna contain these benefits, but pizza gives you all of them in one place.

Order Your Pizza Healthy

Pizza is rich in fat. Every slice of it provides fat (10 grams) which is the 15 percent of a daily diet of 2,000 calories. Eat pizza with less chess or one which is baked with low-fat chess to get less fat. Toppings also vary with the amount of fat they provide like pepperoni contains more fat. Use more vegetables on your pizza to consume more nutrients which you can get from like anchovies. Replace the sweat lost during the workout by drinking fluids.

Prepare it yourself

You can make your own pizza to prepare it with healthy ingredients. Don’t use refined white crust instead make it with pita or wheat English muffin to get more dietary fiber. You can also get vitamin B and iron by using whole grains. More dietary fiber can be added with tomatoes, bell peppers (red and green), onions and sliced mushrooms which also contains other nutrients like vitamin C and potassium. Add grilled chicken to more protein.

You Are Just what You Consume

People tried to defend themselves about the phrase you are what you eat. Maybe you can’t just accept the fact that it is somehow true. In a case to case basis scenario, your health will show how healthy your lifestyle is. There are no other accurate examples can be told unless you look through it. I listed below some evidence showing that you are what you consume:

  • Fruits and vegetables: People eating fruits and vegetables are much healthier compared to those who don’t. Fruits and vegetables have natural vitamins and minerals that enable you to have a healthy life. If your consumption has the major part of fruits and vegetables, then you are living a light and well fit body.
  • Balanced diet: It includes fruits and vegetables and other products like lean meat, chicken, and dairy products. Though it is an easy topic, the food pyramids really work. You can see there how much of every food group you should consume to have a well-balanced diet. If other foods have their own target and focus, then balanced nutrition focuses on the wholeness of your body and its circulation and function. If you maintain a balanced diet, then everything inside you will be healthy.
  • Junk foods: These foods are not bad, but the way you eat it can be dangerous. Junk foods are created with a distinct taste that surely fit your taste buds. Though you are aware that this food doesn’t contain any vitamins and minerals still you crave for it because of its taste. You can have some, but not to the point that you replace your breakfast, lunch, and dinner with this food. People who tried to over-eat junk foods usually are overweight, obese and unhealthy. It is because fats are accumulating too much on their body.
  • Alcohol beverages: One of the most commonly abused drinks of this generation, though everything is about the taste still the duration of drinking greatly affects your health. Consuming alcohol at first is therapeutic, but somehow due to human instinct, alcohol becomes a replacement for water. Nothing can replace the function of water, though you will not be thirsty, again this drink has side effects towards your organ. People who tend to drink too much usually get diseases. Most of the time they develop liver and kidney damage, it is because everything you drink doesn’t directly go down to your stomach. They will be filtrated by your liver and excreted by your kidney. If you drink toxic substance, then that toxic will remain to your liver and kidney. That is why the majority of people today who is suffering from a liver and kidney disease are known to be alcoholic.
  • Smoking: If alcohol beverages target your liver and kidney, smoking is targeting your lungs. Many smokers would disagree about this because no matter how many facts and evidence you show them it wouldn’t matter. Smokers are known to be a denial person, they know it’s bad, but they won’t accept. The result of smoking doesn’t present early compared to alcoholic beverages. You just overdrink for almost a week or a month then you suffer immediately, but with smoking, it would take years before it develops diseases. Even with the duration gap, most of the smoker’s diseases are terminal and can’t be treated, but again smokers won’t agree on this. People who smoke won’t get sick early but the people around them will eventually will. Most of the diseases they acquire are terminal and incurable.

The phrase you just what you consume doesn’t only entails the foods you eat, but it specifically points how you dealt with your health. Health includes your food and drinks, everything that enters and goes outside your body. There is nothing wrong if want some fun, but as well as you must make sure that everything should be in place. It is a responsibility towards your body, so at least take care of it by being healthy. Consuming foods will be forever, and as long as you live, this will be your task for your body. Eat healthy, think healthy and be healthy. Don’t make a plan that you don’t want to do, instead take time in opening your mind about the condition of your body.