What Foods Should You Eat to Achieve and Maintain a Fit Body?

In order to get the body of your dreams, you need to take every bite of your food seriously and count your calorie consumption. That means building your diet around the most nutrient filled, muscle-growing foods that you can find.


But where do you start? How will you be able to find out if the food you decide to eat, includes all of these properties that you will need to help build your body faster and in the most natural way possible?

To find out, we have listed down some of the best ways that you can choose the right food for you to build up your muscles without the use of supplements or any form of genetic enhancers to give you the body that you deserve.

How Food Affects Your Body

The food that we select to eat, gives our body the materials its needs to function properly. If we fail to give our bodies the right kind of minerals, the process of metabolism will start to suffer which will result in our health slowly starting to decline.

Remember that you only need to feed yourself the right amount of food to stay healthy; too much food will give your body the wrong “instructions” which will cause us to become overweight, undernourished, or worse at risk of developing serious diseases like heart problems, arthritis, kidney failures, and cancer.


To put it all very clearly, what we eat is vital to our health, and the food that we choose to eat will either have good or bad effects on the body. for example, we want to loose weight but all we keep eating is junk food or food that is rich in salt, then what will happen is you will start to retain water.

If you eat healthy food like ingredients that are rich in protein and omega 3 fats, then chances are you will be healthy even if you do not go to the gym as often.

What Food Can You Eat to Stay Fit?

If you are trying to target a specific part of your body that you want to work on, like for example, you want to lose weight, you will need to focus on food that is rich in protein and eat fewer carbohydrates, or if you are looking to gain muscle, you can eat food that is rich in protein and carbohydrates like lean meat or fish.

To put it all very clearly, what we eat is vital to our health, and the food that we choose to eat will either have good or bad effects on the body.

For example, we want to loose weight but all we keep eating is junk food or food that is rich in salt, then what will happen is you will start to retain water. Here are some foods that you can try to help you get the results that you want:

Meats & Fishes

1. Turkey Breast

If you are working on building your muscles, you can eat turkey breast. This food has a total of 72 calories, which serves around 3-oz per serving.


Depending on how you prepare it, it would be recommended that you buy a skinless turkey breast because this has 7 grams of muscle building protein that can help you build muscle quickly. It is also high in vitamin B, Zinc, and selenium which helps fight cancer.

2. Salmon

Salmon actually has a lot of good benefits on the health. It is loaded with omega 3 fatty acids that can help fight heart disease and type 2 diabetes.


This fish is great for dieting, simply because it is loaded with omega 3's. These fatty acids help boost your memory and heart rhythms. It also helps the arteries and veins in your heart free of any possible blockage.

3. Beef

If you were going to compare beef and pork, beef would be the better option to include in your diet. Beef has very high muscle building amino acids, as well as rich in iron and zinc, which helps aid the circulatory system.


4. Eggs 

Building muscles will become easier if you add least one egg a day before you go for a workout. Eggs are just jam-packed with proteins and amino acids, which help the muscles, develop quickly. It is also filled with lots of vitamins that can help enhance your memory.



1. Bananas

Some athletes tend to experience muscle cramps a lot due to lack of potassium. Bananas are a rich source of potassium, if you keep experiencing this problem more than once while you are working out and it is starting to stop you from doing anything productive at the gym...


You can have one or two bananas a day before you go for a workout. You will see the effects on your muscles almost instantly after a few days.

2. Blueberries

Believe it or not, blueberries can actually make a pretty effective anti-inflammatory substitute to meds.

If you take at least 9 ounces of these a day for a period of six weeks, and another 13 ounces an hour before you go to the gym or for a run early in the morning, it will actually reduce the inflammation that you can feel after a hardcore workout.


In addition to reducing the inflammation in your body, it will also boost the production of natural killer cells, which are a type of white blood cell that plays a huge role in your immune system.

You can eat freshly picked blueberries every day, if not you can also stash the dried ones or the ones that you can freeze dry and stash in your gym bag.

3. Pomegranate

If you are looking to lose weight first before gaining muscle, pomegranate will be the best snack that you can take before and after a workout. These are filled with antioxidants that aid in digestion and can also enhance your memory. It can also reduce muscle weakness and soreness.


4. Watermelon

Like all the other fruits out there that you can eat, watermelon also has its own positive on the body while working out. These fruits can actually help reduce muscle soreness, like tart cherries.


It can also help you lower your blood pressure. If you eat this fresh every day, you will have extended amounts of energy throughout the day even after you work out.

5. Tart Cherries

There are a lot of cherries out there that you can consume, but not all turn out to be as healthy as you would have hoped. The cherries that you see mixed into an alcoholic drink or a chocolate shake, for example, are actually packed with sugar.

There are also some cherries that are very healthy that you can take before a workout which contains pain reduction, and these are tart cherries.


Tart cherries can boost strength, and as mentioned reduce the pain that you may end up feeling after a workout. These cherries can sometimes be hard to find and are only in season during the late summer.

6. Almonds

These nuts make a great midnight or afternoon snack. Almonds are very rich in protein, fiber, vitamin E and great for your heart, digestive system, and skin. Some guys make the mistake of skipping on almonds because these are calorie dense, but that is a big mistake.


If you want a healthy functioning body, you must munch on the food that will make you stronger at everything, skipping out on the good stuff will not make your progress go any faster.

7. Avocado

The avocado is rich in potassium and helps reduce belly fat in the body. It also has lots of fiber that can give you a healthy bowel movement, and provide the body with lots and lots of healthy fats.



1. Watercress

Watercress can help your body recover from DNA damage. Eating this daily, and including it in your meal 2 hours before hitting the gym, you will experience quick results once you start running on the treadmill. Your knees will feel stronger as well as your legs.


2. Sweet Potatoes

Sweet potatoes are actually good for the body, and can make a very decent meal. If you don't like the taste of sweet potatoes, you are going to have to get used to it, because these can help you lose weight really quickly.

It has a lot of vitamin C and E. with these vitamins; it helps increases protection against cellular damage.


Serious athletes eat nothing but this every day because it is sufficient enough to provide the body with all the minerals that it needs to help the body recover quickly from an intense workout.

3. Spinach

Just like Popeye the sailor man, eating spinach is very good for the health. These leafy greens are good for a reason and that is because it contains lots of fiber, calcium, and nutrients that are vital for the immune system, and vision.


4. Kale

If spinach is the number one vegetable for building muscle, kale, on the other hand, is best for weight loss foods that help in the growth of muscles. It has an impressive amount of iron and minerals that are vital for muscle development.


Iron is great for circulating oxygen in your muscles, and aids in the repair after an intense workout. it will also give you that noticeable muscle definition that you have been looking to get after months and months of training.

5. Peas

If you are looking for something that can help you recover quickly from muscle fatigue, you can try pea protein powder. This is great for boosting immunity and delaying muscle fatigue during exercise.


It is filled with amino acids and lots of protein to help maintain strong bones and helps the body produce quick recovery from muscle fatigue. Before you try this, though, make sure that you get the yellow peas, because these are better.

6. Soy

Though small, soy actually has the nutrients of 3 different foods. It contains, protein like that of meat, the fiber that you can find in whole grain, antioxidants that you can find in vitamins, and minerals that can be found in fruits and vegetables.


If you want something that has everything in it, it will be best to eat soy. If you don't like soy, there are alternatives like soy nuts that you can munch on right before you go for a workout or a midnight snack. This is much healthier than eating something else with fewer nutrients.

7. Tomatoes

Tomatoes make an excellent antioxidant. It can also help fight off a number of diseases, and ailments that are most important for men, like prostate health.


8. Broccoli

Out of all the vegetables that you can eat, like lettuce and other leafy greens, broccoli should always be at the top of your list to include in your diet.


Because it has a healthy supply of iron, calcium, fiber, and vitamin C, which makes it good for fighting against circulatory diseases, colds, and keeping your bones healthy. This is an ideal diet vegetable aside from spinach.

9. Black Beans

This may sound crazy, but as tiny as this food can be, black beans can actually help you feel energized and fuller for longer periods of time. The reason being that it is very high in fiber, which helps your stomach swell up to promote the feeling of being full. 


They are also loaded with highly complex forms of carbohydrates and protein, which has no saturated fat unlike meat.


1. Whole Wheat Bread

Adding bread to your diet is a good substitute for carbohydrates like rice, if you are trying to lose weight, it would be better to go with whole wheat bread, instead of white bread because it has fiber, protein, and helps you digest quickly as compared to other bread.


It will also give you the energy that you need to go for a workout.

2. Oatmeal

Some guys may hate eating oatmeal because it doesn't really look appetizing as compared to other food. But what you didn't know, that this yucky looking entire is actually one of the best breakfast foods that you can eat before you go to the gym in the morning. 


It helps boost your energy, and help maintain that energy throughout the day even after you work out. It can also help lessen stress levels, and boost immunity. If you don’t like just eating regular oatmeal, you can also add some fruits or dark chocolate sprinkles to make it more appetizing.

3. Hemp Seeds

You might have heard this before coming from cannabis plants, but yes that is true but it doesn't have the same effects as it does when you smoke a joint because it will not make you high.


These seeds are great for helping you gain power and toning your muscles. It is very easy to digest and can help you burn faster than most normal seeds that you can eat.

4. Chia Seeds

If you want something to munch on before you work out or during the night, this will make a great midnight snack. These seeds can also help you chisel your muscles really quickly. It has omega 3 and rich in fiber and protein, which helps the muscles, from cuts quickly than normal.


5. Quinoa

This type of food is best suited for those guys who just hate the idea of eating whole grains. It is light and lightly flavored which makes it ideal for those are forced into eating whole grains. It is packed with healthy unsaturated fats, which aid your heart and keeps it healthy.


Drinks & Beverages

1. Beet Juice

Beet juice is the best to accompany with your morning breakfast if you want to develop your stamina. This juice drink contains effective energy boosting properties that are twice as effective as caffeine or anything that can be found in the supplement section of a grocery store.

Take note that if you want to see fast results, you have to get a natural beetroot veggie and not the ones that you can get that is already in a plastic container and ready for consumption. It will be better to invest in a juicer and grab beets that are in season.


Take note that if you want to see fast results, you have to get a natural beetroot veggie and not the ones that you can get that is already in a plastic container and ready for consumption.

It will be better to invest in a juicer and grab beets thaIf you do not have time to juice this yourself, you also have the alternative of buying a bottled beet juice, which can be blended or sipped straight into a pre-workout smoothie.t are in season.

2. Green Tea

Among other tea drinks, green tea is the healthiest because it can help prevent cancer, aid in weight loss by becoming an antioxidant, and can also help prevent Alzheimer’s disease.


You can drink this either hot or cold, but it would be recommended that you take this after or before a workout to feel the effect immediately.

3. Coffee

If you love coffee as much as the next person, then you will know what kind of effect this has on your body while working out.


Some athletes will use coffee to help bring their heart rates up and at the same time help maintain the glycogen in your muscles after hours of intense workout. This is also used as an antioxidant in the morning before going to work and can help you stay awake and focused.

4. Water

Out of everything else that you can drink, water will always be the best diet drink. Water has no calories, and drinking at least 8 oz of water a day, will help you flush out all the bad toxins in your body, regulate your body temperature...


Prevents kidney stones, and supplies the body with the needed nutrients that it needs for everything to work. Do not skip out on drinking water, because this is very important.

5. Milk

This is the ultimate enemy for those who are lactose and tolerant, but for those who respond to milk just fine, you will be glad to know that milk actually does the body well, and has numerous positive effects. 


As we all know, milk is very rich in calcium, which helps the bones become stronger and less brittle. It also aids in burning fats, so if you want to loose weight you can take a glass of milk before you work out, to help your body lose more fat.


1. Honey

If you want to develop your endurance, honey will be your best choice. You can take honey before you work out so that you have energy, steady blood sugar, and...


insulin levels for longer periods while you are exercising. You can enjoy it straight off a spoon, or you can mix it in with oatmeal as a pre-workout snack.

2. Dark Chocolate

Who said you can’t eat chocolate while you are on a diet? Chocolate is not bad for you, as long as you eat small pieces. Milk chocolate is more fattening than dark chocolate.

So if you are on a diet, make sure that you eat dark chocolate because this can actually serve as an antioxidant and an energy booster before you work out.


There are a lot of ways that you can include this in your diet, you can sprinkle it over your fruit smoothies, dip fruit it in, or mix it in with your oatmeal. Be creative.

3. Olive Oil

Unlike most cooking oil out there, the healthiest that you can use for preparing food is olive oil. Olive oil is rich in good monounsaturated fat, which makes it more ideal for your heart.


It can also help you reduce inflammation in the body, which means that it can help reduce the pain and swelling that you may experience after an intense workout.

4. Yogurt

If you want dessert after a meal, instead of eating ice cream, go for a healthier alternative like yogurt.


Out of everything else, yogurt will always be a better substitute for ice cream because it has germ-fighting bacteria that help clean your intestinal walls. It will also help prevent you from getting sick, help boost fat burning and aid in weight loss.

5. Mushrooms

The best thing about mushrooms is, you don’t need to eat it off a pizza to enjoy it because you can just eat it the way it is. Mushrooms are rich in Vitamin D and play a huge role in terms of building muscle.


If you want something that can help you build muscle quickly, include some mushrooms in your diet, and you’ll start to notice really quick changes in your body in less than a few weeks.

Tips in Incorporating These Foods into Your Diet

These foods may keep your body fit but a few words of caution must also be said. First, eat in moderation. Even good things will have bad consequences when taken in high dosages. Your best bet is still a balanced diet consisting of fruits, vegetables, and whole grains, among others.

Second, be creative. These fruits and vegetables can be prepared and eaten in many ways so that boredom doesn’t set in. Adding them to starters, dishes and desserts is always a good start.

Third, add variety to your protein sources. Instead of just salmon, add chicken, turkey and seafood for more protein.

Fourth, choose colorful foods. Fruits and vegetables should fill up half your plate. The other half should be for whole grains and protein food.

Final Words

Muscle building means that you have to have all the right ingredients to help make your progress quicker. More than just working out, you also have to plan your meals ahead of time so that you can see fast results.

Dieting can be hard for any man or woman to accomplish, but as long as you have the motivation and the discipline, all your efforts to lose weight or tone up will be successful.