9 Foods to Change Your Body

When I started my fitness journey I did not know much about training and less about nutrition. After a couple of months I started to feel stagnant and noticed that I was not progressing. At that time I consulted a nutritionist, who guided me with my diet and showed me how changing my eating habits could improve my performance and my body shape.

I was hesitant in the beginning about the idea of gaining muscle because I thought I was going to end with a “manly” type of body that I was not looking for. Once you start to understand how your body works, you’ll see that eating healthy and good training will lead you to a toned body.

Increasing your muscle mass will lead to burning more calories, even when you’re not working out.

Here you can see my results:

It is very difficult to follow a strict diet, it is better to learn to eat. When you learn to eat it is easier for you to mantain a healthy nutrition over time and without making an effort. Based on my experience, a key point to improve my body shape was to focus on gaining muscle mass.

Weight training followed by better eating habits brought the change I was looking for. In order to gain muscle, I added the following foods to my diet.

9 Foods to Gain Muscle

photo of white eggs on tray


Eggs are considered one of the most complete foods that exists. It’s highlighted because of the large amount of nutrients it contains, its bioavailability (in relation to the nutrients present in other foods) and the balance of amino acids in its protein.

barbecue bbq beef chicken
Chicken Breast

Chicken Breast

Taking advantage of the proteins in white meats such as chicken, turkey or rabbit means that in addition to gaining muscle, we will be avoiding the saturated fats of red meats such as beef or lamb. For every 100 grams of chicken breast you get 30 grams of protein.

bowl of spinach
Baby Spinach


This vegetable contains a remarkable source of glutamine, an amino acid important for the development of lean muscle mass. It also helps increase endurance and muscle tone.

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When we consume protein foods of vegetable origin it is important to combine them with other foods that complete the list of amino acids that we need. A great mix is ​​a chickpea or lentil dish with rice.
In addition, legumes provide you with a large amount of magnesium, which can help reduce cramps.



It is one of the foods made up almost exclusively of protein, it is easily metabolized and it’s a perfect ally to increase muscle mass. Tuna has more protein content of high biological value (23 grams per 100 grams) than meat.

ripe bananas


Rich in carbohydrates, essential when doing some type of muscle training, and it contains three essential nutrients for your muscles.

It is one of the richest foods in potassium and, in addition, it gives you a good dose of magnesium and calcium.

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An avocado gives you approximately 1,000 milligrams of potassium.

sliced orange fruits


Any citrus fruit is great because it contains vitamin C, necessary to make collagen, which is present in muscle fibers and keeps them elastic.

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The nuts with the highest protein content are peanuts, walnuts and almonds.

Ideally, when you’re trying to gain muscle, your diet should include good sources of protein in all your meals. This is why you’ll see that protein shows up in many of the foods that I mentioned.

Adding these foods to your diet, followed by good training and sleep will definitely take you to transform your body!

What are you wating for?

Published by marciacoronado0698

I’m Marcia, I’m from Argentina, currently living in Sydney, Australia. I few years ago I started my fitness journey, and shared my experience through social media.

3 thoughts on “9 Foods to Change Your Body

  1. Thank You for these great informative articles. I’m learning a lot and starting to put your suggestions into practice. 🤞🏿

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