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What do you eat to improve your muscle mass

What do you eat to improve your muscle mass?

Do you dream of a well-built body?

Do you want to get fantastic-looking muscles in no time?

You need to go deeper into your diet, as this is the basis for achieving satisfying results. A properly developed action plan will contribute to the desired muscle mass. The look which men will be jealous about and women will be enchanted by. Where do I start?

In order to achieve the best results, we need to focus on healthy products only. That is why, various products will be taken in turns in order to make the diet varied rather than monotonous. We need to realize that our body needs to be enriched with all kinds of proteins, healthy fats and above all vitamins and minerals. When deciding on fats, let uss choose the healthy ones, which are found in fish, avocados, nuts, olive oil, as well as seeds of all kinds.

Our eating habits should also take into account. The food eaten after training is of great importance and, that is why, there should be an appropriate combination of carbohydrates and proteins. It is the sportsman duty to have a mea lat the most one hour after after completing the workout. People should pay attention to the fact that besides proteins, there should be simple carbohydrates in the diet. It is vital because after training ir is necessary to provide a fast replenishment of glycogen in muscles, fast digestion and absorption.


In addition to a properly developed nutrition system, it is beneficial to use various types of supplements, the aim of which is to increase muscle mass. Their action is based on providing the body with an over-programmed amount of nutrients as well as vitamins and mineral salts, as this influences muscle growth without unnecessary growth of fat tissue. Supplements such as Nutrigo lab mass or Mass extreme are particularly popular among men. Efficiency and availability are of great importance here. It turns out to be helpful when there is not enough time to eat systematically.

To increase the muscle mass of your body, it is necessary to develop a diet, as well as the whole system. It will bring us closer to achieving satisfying results in a very short time. Among other things, it is advisable to have more meals (even up to 6), as well as to shorten the breaks between them. It will help to reduce the feeling of discomfort from the gastrointestinal tract resulting from taking too large portions of meals.

As the diet is an individual matter, people should compose it on their own, it is suggested to take into account the individual needs of the individual ingredients. Users should be aware that the need for macro nutrients should be properly planned in the nutrition plan and each meal should provide an appropriate portion of nutrients. It is assumed that the daily average nutritional values should include protein: 1,2-2,3 g/kg body weight, carbohydrates: 5-6 g/kg body weight and fats: 25-35% of total energy requirements.

Include protein, water, caffeine, olive oil and almonds in your diet.

Table of content

  1. Proteins
  2. Water
  3. Caffeine
  4. Almonds
  5. Olive oil


While going deeper into the subject, we can find a lot of helpful information. Scientific advice shows that we should focus, among other things, on providing the body with the right amount of protein. As it turns out, the most desired protein we can find in eggs. It is the protein that influences the growth of muscle mass because it contains proteins that have the highest biological value of all types of food. It is also worth noting that eggs also contain vitamin B12, which is essential for fat burning and muscle tension. What is more, the tuna also proves to be rich in high quality proteins, which has a significant impact on muscle growth. In addition, the tuna is also rich in omega-3 fatty acids, which regenerate muscle fibres caused by strength training. Omega-3 fatty acids have a faster storage of proteins than their combustion as a result of training. If natural yoghurt has not been included in your diet so far, it is time to change that. Yoghurt is a combination of proteins and carbohydrates ideal for muscle growth and recovery after training. It is known that after just a few weeks of following the diet you will notice satisfying results and greater muscle mass of your body. It is extremely important to choose yoghurts without sugar content. Natural yoghurts are best, but you can also choose those containing fruit. Let us choose the easy-to-digestible proteins that come from products that do not provide us with bad fat. [2]



If you want to improve the appearance of your muscles you have to remember about adequate hydration of the whole body. The studies show that the synthesis of proteins in well hydrated cells is faster than in dehydrated cells. You must realize that in a dehydrated body, the process of building muscle is much slower. [1]



In many places you can find information that caffeine has a beneficial effect on muscle mass gain. How is that possible? This is related to stimulating the body to work out longer and to have more repetitions. However, people who have problems with high blood pressure should not abuse this stimulator.



By enriching our diet with almonds, we are able to observe a significant muscle growth in a short time. This is due to the high content of vitamin E, which is a strong antioxidant that helps protect muscles from free radicals damaging them after intensive training.


Olive oil

The introduction of olive oil into the diet has a beneficial effect in reducing the risk of muscle disintegration and thus increasing strength and muscle mass. The best results are provided by extra virginie oil because it contains more vitamin E, which fights oxidants that cause the destruction of muscle cells.

Olive oil

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  1. Lorenzo I, Serra-Prat M, YĆ©benes JC. The Role of Water Homeostasis in Muscle Function and Frailty: A Review. Nutrients. 2019;11(8):1857. Published 2019 Aug 9. doi:10.3390/nu11081857
  2. Schoenfeld, Brad & Aragon, Alan. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 15. 10.1186/s12970-018-0215-1.