Top 10 Foods to Gain Muscle Mass

Nutrition plays a key role in muscle building. A diet with foods rich in healthy fat, complex carbohydrates and proteins can help you gain muscle mass.

Protein, in particular, is a crucial nutritional macro for anyone who wants to develop muscle quickly and easily but it’s also important you take foods that contain fat and carbohydrate. In this article, you’ll learn the top 10 foods you can consume to develop muscle mass.

  • 1.Kidney beans

Kidney beans as well other types of beans are super rich in fiber, protein and other nutrients including potassium. Athletes who want to build muscles quickly should consume kidney beans as well as on other types of beans to boost the process of gaining muscle mass.

1.Kidney beans
  • 2.Red meat

Red meat is a must for many bodybuilders and can be a great source of protein and iron. The disadvantage is that good red meat can be quite expensive. If you really want to build some muscles quickly, consider adding it to your diet.

2.Red meat
  • 3.Eggs

Eggs are high in protein, and they are one of the easiest forms of high-quality protein to prepare. They can be boiled or fried. Whole eggs can be a bit rich in fat, but if the total fat content in your diet is enough, then the yolks can be easily removed in order to remove much fat.

3.Eggs
  • 4.Broccoli

Surprisingly, broccoli is an excellent food to stimulate muscle growth. It contains a multitude of nutrients that are involved in the production and maintenance of new cells and also have anti-estrogenic properties that can make your body more efficient when burning fat.

  • 5.Fish

There is a wide variety of fish, many of which have very high protein content and very low saturated fat. Fish are also rich in omega-3 fatty acids that help promote good heart health. Tuna, which is rich in protein, iron, and calcium, is very versatile and can be easily added in regular salad and pasta, is excellent in sandwiches. If you’re looking to build muscle mass with the help of the foods you eat, consume fish daily.

5.Fish
  • 6.Almonds

Almonds are certainly one of the best foods that help develop muscle mass. They contain carbohydrates and proteins that can help the body repair and build muscle and they are also a good source of vitamin E and magnesium. Vitamin E is a powerful antioxidant that protects against free radicals and helps you recuperate your muscles faster.

6.Almonds
  • 7.Chicken

Although all types of birds contain large amounts of protein, the white meat of the chicken should be a must for someone trying to build muscle. Chicken breasts are often cheaper than good steaks of red meat and many types of fish but are high in protein and have very low fat.

  • 8.Legumes

These types of food are not only high in proteins but also contain high fiber levels, compared to other forms of plant food. They also contain large amounts of carbohydrates, which slowly release energy to your body throughout the day. They are important for building muscle mass.

8.Legumes
  • 9.Nuts

Although this type of food is rich in fat, it is actually good for bodybuilders. It is ideal to eat nuts in their natural state. Because of the healthy fat and protein in this food, it helps to build muscle mass.

9.Nuts
  • 10.Yogurt

Yogurt is an ideal combination of protein and carbohydrates. In addition, yogurt contains bacteria that improve the health of your intestinal system. Yogurt is one of the many foods you can take to boost the process of building muscle mass.

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Tito Rabat
Tito Rabat

Apart for being a busy IT executive, Tito has a passion for cooking for friends and family and is a first class wines connoisseur.

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Probiotics And Their Benefits

Probiotics are microorganisms that contain potentially therapeutic and clinically documented health benefits. These microorganisms can help improve the symptoms of digestive disorders and can be found in most supermarkets in the form of food, beverages, and health supplements. Below, we will check out the main benefits of probiotics.

BENEFITS

  • They increase your nutrition

The main advantage of probiotics that it increases your overall nutrition. Probiotics break down hydrocarbons in your body, meaning that the food you eat is divided into the basic elements that your body needs. This allows nearly complete absorption through the digestive system. This, in turn, cleanses your intestinal tract by ejecting the decay accumulated in your body and flushing it out as waste.

nutrition
  • Actively help to fight diarrhea

Diarrhea may be embarrassing and uncomfortable. Fortunately, probiotic consumption can lead to a decrease in diarrhea. In addition, a study done some years ago revealed that people who took probiotics along with antibiotics were 42% less likely to have diarrhea than those who took only antibiotics.

abdominal pain
  • Urogenital health

Like the intestines, the vagina is a gently balanced ecosystem that includes good and bad bacteria. This system can be destroyed by things such as birth control pills, some antibiotics, spermicides, and even diabetes. Probiotics help establish a balance of microflora and prevent or protect the vagina against diseases such as fungal infections, bacterial vaginosis, and even urinary tract infections.

uro genital health
  • They help reduce the level of inflammation

Clinical studies have shown that probiotics help reduce the risk of children from contacting eczema while simultaneously reducing the risk of getting milk allergies. Probiotics also help prevent the possibility of inflammatory disease in adults. Most adults want to reduce their cholesterol, and probiotics can help them do that too.

  • They help improve the overall immune system

Probiotics have proven to be an excellent resource to increase the functionality of the immune system. Research has shown that most of your immune system is associated with your bowels and intestines. As mentioned above, probiotics protect your body from harmful bacteria. However, probiotics are also used to increase the effectiveness of your immune system. As a result, low levels of healthy bacteria reduce the body’s defense but adding probiotics will increase your body’s ability to withstand harmful bacteria, yeast, and other microorganisms.

It improves the overall immune system
  • Probiotics also help with bad breath

Bad breath is a very common problem for many people. Bad breath makes thousands of people to be embarrassed. Many people do not know how to fight bad breath. There are too many drugs that claim to solve this problem, but people are often disappointed with such products because they fail to solve their problems. However, many people believe that the best drugs for bad breath are probiotic supplements. There are many reports that probiotics work very well to prevent and even treat bad breath.

Probiotics also help with bad breath
  • Probiotics can prevent cavities

Cavities prevention is something that many people are trying to do. Brushing your teeth and using mouthwashes are excellent ways to prevent cavities, but taking probiotics can be another way to prevent cavities. There are not many studies that support this claim, but many people believe that good bacteria can prevent cavities. There are a small number of studies that claim that certain strains of probiotics can prevent cavities too.

Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

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What does a child in current times typically eat? Gone are the days when eating dessert or sweet snacks were occasional treats. We now find it normal that today’s children eat sugar-laden packaged cereals for breakfast and snack on chocolate bars, ice cream or candy. When observing a typical child’s diet, the rising incidence of childhood obesity comes as no surprise.

Why is sugar such a problem?

  1. The body has no mechanism to tell our brain that it has eaten enough sugar. In prehistoric times, when our ancestors found any source of sugar, the body would tell the brain to eat large quantities in prevision of future times of starvation. This is because sugar was generally very scarce and only found in fruits, nuts and root vegetables. Thus, today’s abundant refined sugar is highly addictive, creating problems with binging, obsessing, and withdrawal. What we typically consider a “reasonable amount” is in fact already too much. Our annual sugar consumption was about 4 pounds per person in 1770 and this has risen to 168 pounds! Such an exaggerated sugar consumption is the most direct contributor to diabetes, obesity, hypertension and cholesterol – in both adults and children.
  2. Children in developed countries eat on average 32 teaspoons of sugar per day. Teenagers eat 42 teaspoons per day. We know that our body does best with no more than 6 to 9 teaspoons of sugar per day. When our kids eat sugar, they are not eating other healthier foods. In other words, sugar-containing foods replace other nutrient-dense foods they could be eating in their day. For this reason, sugary foods are called “empty-calories” – they fuel a generation of children that is both over-nourished but unfortunately malnourished. Our children are getting plenty of calories but inadequately small amounts of cellular nutrients such as trace minerals, vitamins, fiber and antioxidants.
  3. Refined sugar creates a sudden increase of blood sugar levels followed by a crash. This means that most people – and especially children – will feel euphoric and energized shortly after eating sugary foods but within 90 minutes, they will experience hypoglycemic episodes, which children experience as mood swings and fatigue.

Most parents find little time to prepare home-cooked meals. Restaurants offer “kid menus” that consist mostly of processed fish fingers, ketchup, French fries and ice-cream. Food colouring and preservatives are often found in processed foods geared at children. This fact is quite alarming in the light of recent research that has established a potential link between food additives and a number of childhood conditions, such as autism, attention-deficient disorder and eczema. These foods have become the common staple of child nutrition, while nutrient-dense fruits and vegetables are nowhere to be seen. It is time to re-evaluate what our children are eating and reverse the trend.

Here are a few tips to help you get started

  1. Keep a diet diary in which you record everything your child eats in one week, and daily observations regarding your child’s behavior. This will help you realize what you child is truly eating – is it mostly chocolate and sweet snacks? Is s/he getting enough vegetables? We often underestimate the proportion of processed foods our kids eat everyday diet.
  2. Remove all sodas and flavoured milks from your child’s diet – they are basically “liquid sugar” whose regular consumption leads to erratic blood sugar control, hyperactivity and obesity or diabetes in the long-term.
  3. Be a good role model! Do not eat junk foods in front of your children. Show the right example by snacking on natural unprocessed foods such as nuts and raisins, apples, or vegetable dips.
  4. Transition your household to “brown” unrefined carbohydrates. Avoid white pasta, white bread, white baked goods and anything made with white flour. Although white flour does not taste sweet, it contains several molecules of sugar bound together. During digestion, large amounts of sugars are released from the flour’s starch. Brown carbohydrates like brown rice, millet, buckwheat, brown pasta and unrefined cereals also contain some sugar contained in their starches – but in lesser amounts and bound to other nutritious substances like fiber and B vitamins. This makes it easier for the body to process sugar in general.
  5. Replace commercial baked items with home-made cakes or cookies – it is then much easier to control the amount of sugar inside and one can then encourage fruit-based treats at home. When baking at home, use unrefined flours like wholewheat flour and natural sugars like honey, apple sauce or even stevia. Use at least 50% less sugar than what most conventional recipes would suggest wherever possible. Most of us – adults included – are addicted to sugar. This means that we will go through withdrawal when trying to reduce sugar in our lives. This is a normal part of the process. It will take some work before children accept a diet that contains fewere processed starches and sugary items.
  6. Work with your child to discourage sugar-laden ‘goodie bags’ at birthday parties – replace the “goodies” with stationary, stickers, balloons or other fun non-edible items.

Let me know in the comments below.

I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Mirko Francioni - Author of |Radiation mapping article for Epi Life Coach
about the author

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.

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As the common saying goes – “We are what we eat.” And with more knowledge and information about health, diets and nutrition, one would be more aware about what they put into their mouth.

Whether it is low-fat, gluten-free, organic, pesticide-free, or whole-range, we would want to consume what would be the best for ourselves and our bodies (though, whether it tastes good or if it is easy on the wallet, is a separate matter).

For a family person, one would be choosing the best food for his or her family to consume – giving the best to their loved ones, in order for them to be healthy and nourished. But, what if our children’s well-being does not begin when you start feeding them the right food since they are young… or even if they are properly fed when they are in their infancy stage? What if, it starts with us, way before your kids are conceived?

Epigenetics is the study of how individual genes can be activated or deactivated by life experiences.

how epigenetics and nutrition can affect your kids

We can be aware of foods that are right for us and that improve our optimum wellness. We can stay on track with our fitness and nutrition intake to make sure that we are physically, mentally and emotionally in top shape.

But working out and keeping in good shape doesn’t have to be an individual affair. It can be hard to constantly keep up our own motivation and determination. This is why maintaining your optimum wellness with likeminded people can be more efficient and beneficial. Epi Life Coach’s members are individuals who are interested in being the best version of themselves in all aspects – physically, mentally and emotionally. Members employ various forms of fitness exercises, yoga, relaxation, music, nutrition, apparel and accessories to manage their wellness.Through this study, scientists have discovered that the biochemical process of the genes occurs not just during gestation and early development but throughout adulthood, switching genes on or off and altering our mental and physical health.

What one eats can directly affect the DNA through epigenetic modifications – altering the genetic expression. These changes are not limited to one’s own self; they can and are passed onto your children. For example, prenatal diets that are low in folic acid, vitamin B-12, and other nutrients containing “methyl groups” have been linked to an increased risk of asthma and brain and spinal cord defects in children.

By joining Epi Life Coach, we would be able gather information on your Epigenetic features – which could help provide better alternatives to improving your health – hence optimizing your well-being.

eating for your future

We have specifically and consciously chosen products which have proven positive results. Many of these products are available exclusively for our members – from body care, skin care, and modern day anti-pollutants to e-books that will allow you to understand how to optimize your wellbeing.

In order to complement and synchronize your wellness, Epi Life Coach has chosen to also promote stress reducing, downloadable music for workout, relaxation, meditation which can help you to achieve your goals.

Explore the Epi Life Coach web app to find out more about your epigenetic mapping information.

Start Now for Your Optimized Wellbeing

Optimizing your wellbeing should be everyone’s goal in life. Thus, Epi Life Coach has created and partnered with experts around the globe to provide you with services and products that will help you achieve that goal. Begin your journey today, use Epi Life Coach for the most complete and convenient way to your optimized wellbeing.

With kindest regards
EXECUTIVE DIRECTOR
Mirko Francioni

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enquires@epilifecoach.com

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eating for your future

How epigenetics and nutrition can affect your kids

As the common saying goes – “We are what we eat.” And with more knowledge and information about health, diets and nutrition, one would be more aware about what they put into their mouth. Whether it is low-fat, gluten-free, organic, pesticide-free, or whole-range, we would want to consume what would be the best for ourselves and our bodies (though, whether it tastes good or if it is easy on the wallet, is a separate matter).

For a family person, one would be choosing the best food for his or her family to consume – giving the best to their loved ones, in order for them to be healthy and nourished. But, what if our children’s well-being does not begin when you start feeding them the right food since they are young… or even if they are properly fed when they are in their infancy stage? What if, it starts with us, way before your kids are conceived?

 Epigenetics is the study of how individual genes can be activated or deactivated by life experiences.
Through this study, scientists have discovered that the biochemical process of the genes occurs not just during gestation and early development but throughout adulthood, switching genes on or off and altering our mental and physical health.

What one eats can directly affect the DNA through epigenetic modifications – altering the genetic expression. These changes are not limited to one’s own self; they can and are passed onto your children. For example, prenatal diets that are low in folic acid, vitamin B-12, and other nutrients containing “methyl groups” have been linked to an increased risk of asthma and brain and spinal cord defects in children.

By joining Epi Life Coach, we would be able gather information on your Epigenetic features – which could help provide better alternatives to improving your health – hence optimizing your well-being.

We have specifically and consciously chosen products which have proven positive results. Many of these products are available exclusively for our members – from body care, skin care, and modern day anti-pollutants to e-books that will allow you to understand how to optimize your wellbeing.

In order to complement and synchronize your wellness, Epi Life Coach has chosen to also promote stress reducing, downloadable music for workout, relaxation, meditation which can help you to achieve your goals.

Explore the Epi Life Coach web app to find out more about your epigenetic mapping information.

sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

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