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And if I’m not an advocate of large muscle mass and excessive muscle today we moved the best way through the food that needs to be applied to increase muscle mass. Increased muscle mass in both recreational, athletes or beginners have a very positive thing. First of all the body and muscle burns calories faster, which speeds up the metabolism of the whole body (the faster you will melt body fat and weight), the other aesthetic looks very nice, and the third might be the most important helps your body in proper posture and gives it vitality and strength. It is not easy to build big muscles so who say i will overbuild my muscle it is wrong. Some facts and suggestions in the text might sound beyond the usual advice, but will be explained why you should applied. This will be useful to anyone who needs to put on quality weight.

So lets start…


The first part means that you need to eat a lot, but the right kind of food, distributed over more meals a day, total you should enter two grams of protein per kilogram of body weight. You will need a lot of carbohydrates to encourage the desire to exercise and ability to recover after a hard workout at the gym. Then you should plan your diet so devise that it contains the very best food for building muscle mass. Now I will introduce to you foods that your nutritional program should include as much as possible.

BEEF. Many mistaken discarded fat from food, thinking that it will increase the level of fat in the body. But with Omega-3 fatty acids in fish, saturated fat in beef actually stimulate growth. Too little saturated fat in the diet does not promote the growth of testosterone and insuluna. Beef is also a source of cholesterol, the main ingredient that helps the body to produce its own testosterone. Beef is also classified as good sources of creatine, B vitamins and zinc. The best options are low fat beef parts

EGGS. There are different ways in which nutritionists treat food on its ability to stimulate growth. Eggs are at the top of almost every list since it is extremely easy absorb- body can very quickly to explain this food into amino acids. Eggs are also rich in healthy fats, saturated fats and lecithin, they help the body to develop muscle mass.Try to avoid the yolk but do not totally excluded from the diet.

SALMON. 100 grams of salmon contains 20 grams of protein, which is equally important, 2.5 g of omega-3 fatty acids, those healthy fats that reduce inflammation of the muscle to stimulate its reconstruction and help in controlling cortisol (as cortisol decreases, the level of testosterone per rule growing, stimulate muscle growth). A diet rich in omega-3 fatty acids also helps that most of the glucose you eat is transported to the muscles rather than deposited as fat.

APPLE JUICE. Extreme exercise in the gym break down muscle. However, the beneficial effects are manifested only later, when the body regenerates and becomes larger than before. Apple juice drunk before training the body supplied with carbohydrates and quickly gives him the necessary energy (for glucose), which is also of long duration (due to fructose). This hampers the creation of cortisol thus decreasing the harmful effects on the muscle fibers.

BUTTERMILK. If you are trying to put on weight, do not drink skim milk or one with low fat. These types are for those on a diet. Around half a liter of whole milk contains 16 grams of protein and 16 g fat. The fat in milk is usually composed of short chains than is the case with fats that are found in other foods. Such fats are slightly anabolic, helping to prevent muscle breakdown, and they are rarely deposited as fat in the body. The fat in milk also help the body absorb vitamin D, which has recently been discovered that reduces the risk of cancers.

WHITE BREAD. You probably know that you should avoid refined carbohydrates because they have less fiber and healthy nutrients, and also raise insulin levels. But white bread is one of the perfect choice of food immediately after completion of the training. Then you need carbohydrates that are rapidly digested to reimbursement level of glycogen in the muscles and stimulated insulin levels in order to achieve muscle growth and to reduce the production of cortisol after training. Two pieces of bread retain 25g carbs are digested very quickly after training.

PASTA. Building muscle requires a lot of carbohydrates as fuel. What is more important is that carbohydrates radically alter protein metabolism by increasing the efficiency with which ingested protein gets into the muscle and stimulate growth. Without carbohydrates you consume protein that does not perform quite as efficiently its job when it comes to stimulating growth. One cup of cooked pasta in the form contains about 45 grams of carbohydrate.

GARLIC. Garlic can dramatically alter the hormones in your body. Growth is associated with the consumption of real macronutrients (carbohydrates, protein and fat) at the right time of day. But it is also associated with adequate hormonal environment that stimulates growth. Animal studies have shown that garlic in combination with large amounts of protein increases testosterone levels and prevents the degradation of muscle. At the micro level, it is the very definition of the ideal anabolic situation.

YOGURT. Natural yogurt, obtained either from whole milk was than with low fat, falls into a healthy diet. It is best to opt for yogurt that contains active cultures of “good bacteria”. But on the label, do not search on the word bacteria. Instead, look for Lactobacillius acidophilus, L. casei, L. reuteri and Bifidobacterium bifidum. These probiotic bacteria pass through the stomach to red tract where help the body maintain a healthy balance of bacteria that live there. These good bacteria strengthen the immune system which helps in the process of recovery and reduces the formation of agents responsible for inflammation, while increasing the absorption of nutrients. Another very useful ingredient in yogurt is calcium, which controls muscle contraction and can significantly reduce the deposition of fat.

OLIVE OIL. This oil control inflammation in the body, generally associated with better recovery. Olive oil also supports testosterone and, like any other source of fat, calories are what help the body to remain in an anabolic state. Olive oil is also rich and healthy fats.


This text was written on the basis of many years of research and experience, the parts that are scientifically proven and parts taken from many years of experience and top sportsmen and fans of muscles and muscle mass. I think the allegation is substantiated by sufficient evidence and knowledge so that you can start using. And most importantly, everything is natural and without anabolic steroids.

BLOATING – what you should or shouldn’t eat

We are often in a situation that we feel bloating in the stomach. We wonder what the causes of this and what is best to eat in order to avoid this unpleasant phenomenon. We will give some guidance and suggestions on how to solve this problem.

Apples and water on table with female body on sport attire eating banana at background, shot for diet concept

When we feel bloating often we take any sparkling drink to alleviate this phenomenon, here’s why it’s not good. Carbonated drinks releasing carbon dioxide which makes flatulence even stronger. Also taking salty foods cause water retention in the body. There are many other foods that cause bloating in the stomach but also more importantly, there are foods that make them reduce the sense of full of stomach. Now let’s look at what the foods that encourage or regulate bloating.

what we shouldn’t eat

Milk produce. Cheese, yogurt, ice cream can cause bloating. Almond, coconut or rise take if you are intolerant to lactose (try to avoid soy).

Fruits and Vegetables. Some fruits and vegetables, including apples, pears, bananas, raisins, asparagus, potatoes, cabbage, broccoli and lentils contain complex sugars and starches that are heavily degradable. It is obvious that this is not the food you want to avoid so it’s best to cook these foods to boost their rapid decomposition and digestion in the body, it also reducing the portions.

Beans. It contains sugar oligosaccharide, which is not easily digestible for our body, so that when it reaches the colon, activates the bacteria that causes bloating. Immersion beans proven to reduce the amount of oligosaccharides which does not diminish the nutritional value of the beans.

Chewing gum. When you chew comes to swallowing air, which will cause stomach bloating. It is even worse if you opt for sugarless gum because it often contains sorbitol and xylitol, which is fermented by bacteria in the intestines and cause further bloating.

Fatty foods. Fat slows digestion, prolonging the food fermentation time – makes it longer.

Artificial sweeteners. Artificial sweeteners such as sorbitol are not good for the digestive process. In addition to juices, candies and chewing gums can often be found in low calories food.

Spicy food. It stimulates the release of stomach acid.


what we should eat

Cranberry is a natural diuretic so it will help in removing excess fluid in the body.

Ginger is one of the most common anti-inflammatories.

Green tea is also responsible for speeding up your metabolism.

Cucumber will reduce swelling and bloating of the stomach.

Whole grains (excluding those that contain gluten) in themselves have a high percentage of fiber.

Apple cider vinegar has a high percentage of minerals and potassium that help in cell clean but also have a role in the breakdown of food.

Coconut water has a high percentage of potassium that will help in expelling sodium from the body, thereby reducing bloating.

Pineapple contains bromelain, an enzyme that accelerates the process of digestion.

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