Skip to content
Nutrition & Diet

15 Best Vegetables and Fruits to Build Muscles

Keep these fruits and vegetables on rotation.

Ferozan Mast
By Ferozan MastMay 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
Happy,Sporty,Fitness,Woman,Flexing,Muscles,On,Beach.,Smiling,Young
Shutterstock
Ferozan Mast
By Ferozan MastMay 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
Nutrition & Diet

Building muscle is important for many reasons—for example, it helps support bone health, burns fat, and encourages independence as we age. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," physical therapist Shawn Pedicini tells Harvard Health. "Don't forget to consistently challenge yourself as you progress. It's necessary to gain the muscle and strength changes you want and need." Here are 15 fruits and vegetables that help burn fat and build muscle.

Bananas

Fresh bananas on wooden backgroundShutterstock

Rich in carbs and potassium, bananas are a healthy, convenient snack to fuel your workout. “A medium banana offers about 105 calories, which provides fruits’ natural sugar, as well as 3 grams of fiber (A quick rule of thumb is that one serving of carbohydrates should provide at least 3 grams of fiber),” says Penn Medicine.

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Watermelon is not only delicious but can also aid in muscle recovery. “If you exercise outdoors, eating some juicy watermelon before or after your workout will aid in hydration and help provide energy,” Natalie Rizzo, RD, tells NBC News. “It also contains potassium, an important electrolyte lost in sweat.”

Dates

Raw,Organic,Medjool,Dates,Ready,To,EatShutterstock

Dates are convenient, easy to store, and a great way to fuel your muscle-building workouts.

"High in carbohydrates, potassium, and other minerals, dates are a solid fuel for performance and recovery," Katie Kissane, RD, CSSD, tells Men’s Journal. “Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal.”

RELATED:I Lost 35 Pounds With Intermittent Fasting and Here's How

Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Strawberries are low in sugar and a great post-workout snack. “Strawberries are also very low in calories and fat, making them a great food choice if you're trying to lose weight,” says the American Sports and Fitness Association. “Strawberries are a delicious and healthy fruit you should eat more often. They contain many essential nutrients like vitamin C, manganese, and folic acid, which help keep your body strong and protect against disease.”

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Save your sweet potatoes for after your strength-building workout. “Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels,” nutritionist David Wiener from fitness app Freeletics tells Harper's Bazaar. “Sweet potatoes also contain vitamin C, which helps to prevent muscle catabolism (the breakdown of muscle tissue).”

Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Spinach contains nitrates, which are linked to improved muscle endurance. “More research is being done now to determine if increased nitrate in muscle translates to increased muscle strength and improved athletic performance,” Norman Hord, chair of the University of Oklahoma’s Department of Nutritional Sciences, tells CNN.

Beets

Young,Beets,beetroot,superfoodShutterstock

Beet powder is rich in nitrate, which positively impacts workouts. “Nitric oxide relaxes and expands your blood vessels, which allows for increased blood flow and more oxygen delivered throughout your body,” Carly Sedlacek, RDN, LD, tells the Cleveland Clinic. “In athletic terms, that can help you perform better for longer.”

Peas

Frozen,Peas,On,Kitchen,TableShutterstock

Peas are an excellent source of plant-based protein. “Exercise triggers the breakdown of muscle protein, especially those exercises that include resistance training,” Natasha Trentacosta, MD, tells Cedars-Sinai. “High-quality protein sources like milk, eggs, soy, wheat, and peas can help restore and recover.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Lentils

Composition with bowl of lentils on wooden table.Shutterstock

Lentils are rich in fiber and protein, which is important for fat-burning and muscle-building. “One cup contains about 18 grams of protein--more than other legumes like chickpeas or black beans!” says the American Sports & Fitness Association.

Broccoli

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

Broccoli is full of vitamin C, which makes it ideal to aid in post-workout recovery. “Broccoli has as much vitamin C as an orange,” Megan Holdaway, RDN, tells Let’s Eat Healthy. “Vitamin C builds collagen, which forms body tissue and bone and helps heal cuts and wounds. It is a powerful antioxidant and protects the body from damage by free radicals.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic is helpful for muscle-building. “The stinking rose, as garlic is often called, has in fact been shown to raise testosterone levels, a key hormone in muscle growth and strength,” Jim Stoppani, PhD, tells Muscle & Fitness. “Garlic has an interesting additional benefit, it has been shown to lower cortisol levels.”

Avocados

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocados are the ideal post-workout food high in potassium and magnesium. “Not getting enough magnesium can impair exercise performance and can increase the effects of oxidative stress from strenuous training,” Yasi Ansari, MS, RDN, CSSD, tells Runner’s World.

RELATED:20 Simple Tricks to Lose Weight by Walking

Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

“Blueberries are a great complex carbohydrate which can provide the body with energy for workouts” Wiener says. “Complex carbs are important, as they digest slowly, staying in your system for longer, resulting in sustained energy and endurance. In addition, blueberries contain high amounts of water, which help to keep you hydrated during exercise.”

Coconut

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Coconut water is a great way to hydrate post-workout. “If the exercise session has lasted an hour or less, then water is all you need to replenish,” Dr. Trentacosta says. “If the workout was longer than an hour, however, then an option like coconut water can help you to replace the electrolytes that were lost while sweating through a long exercise session.”

Beans

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Beans are a great source of plant-based protein. “Foods rich in fiber and protein (like beans!) keep you satiated and help build lean muscle mass,” says Piedmont Health. “Lean muscle mass helps you burn more calories even when you're at rest.”

💪🔥Body Booster: Use peas in your post-workout meals for optimal muscle recovery. They are excellent plant-based protein sources that can help rebuild muscles after resistance training sessions.

carbswalkingintermittent fastinghealthy eatingproteinsupplements

More For You

Nutrition & Diet

15 Best Vegetables and Fruits to Build Muscles

Happy,Sporty,Fitness,Woman,Flexing,Muscles,On,Beach.,Smiling,Young
Shutterstock
Ferozan Mast
By Ferozan MastMay 22, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:

Building muscle is important for many reasons—for example, it helps support bone health, burns fat, and encourages independence as we age. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," physical therapist Shawn Pedicini tells Harvard Health. "Don't forget to consistently challenge yourself as you progress. It's necessary to gain the muscle and strength changes you want and need." Here are 15 fruits and vegetables that help burn fat and build muscle.

Bananas

Fresh bananas on wooden backgroundShutterstock

Rich in carbs and potassium, bananas are a healthy, convenient snack to fuel your workout. “A medium banana offers about 105 calories, which provides fruits’ natural sugar, as well as 3 grams of fiber (A quick rule of thumb is that one serving of carbohydrates should provide at least 3 grams of fiber),” says Penn Medicine.

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Watermelon is not only delicious but can also aid in muscle recovery. “If you exercise outdoors, eating some juicy watermelon before or after your workout will aid in hydration and help provide energy,” Natalie Rizzo, RD, tells NBC News. “It also contains potassium, an important electrolyte lost in sweat.”

Dates

Raw,Organic,Medjool,Dates,Ready,To,EatShutterstock

Dates are convenient, easy to store, and a great way to fuel your muscle-building workouts.

"High in carbohydrates, potassium, and other minerals, dates are a solid fuel for performance and recovery," Katie Kissane, RD, CSSD, tells Men’s Journal. “Dates are a great natural sweetener to add to low-sugar smoothies, energy bars, or even to sweeten oatmeal.”

RELATED:I Lost 35 Pounds With Intermittent Fasting and Here's How

Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Strawberries are low in sugar and a great post-workout snack. “Strawberries are also very low in calories and fat, making them a great food choice if you're trying to lose weight,” says the American Sports and Fitness Association. “Strawberries are a delicious and healthy fruit you should eat more often. They contain many essential nutrients like vitamin C, manganese, and folic acid, which help keep your body strong and protect against disease.”

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Save your sweet potatoes for after your strength-building workout. “Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels,” nutritionist David Wiener from fitness app Freeletics tells Harper's Bazaar. “Sweet potatoes also contain vitamin C, which helps to prevent muscle catabolism (the breakdown of muscle tissue).”

Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Spinach contains nitrates, which are linked to improved muscle endurance. “More research is being done now to determine if increased nitrate in muscle translates to increased muscle strength and improved athletic performance,” Norman Hord, chair of the University of Oklahoma’s Department of Nutritional Sciences, tells CNN.

Beets

Young,Beets,beetroot,superfoodShutterstock

Beet powder is rich in nitrate, which positively impacts workouts. “Nitric oxide relaxes and expands your blood vessels, which allows for increased blood flow and more oxygen delivered throughout your body,” Carly Sedlacek, RDN, LD, tells the Cleveland Clinic. “In athletic terms, that can help you perform better for longer.”

Peas

Frozen,Peas,On,Kitchen,TableShutterstock

Peas are an excellent source of plant-based protein. “Exercise triggers the breakdown of muscle protein, especially those exercises that include resistance training,” Natasha Trentacosta, MD, tells Cedars-Sinai. “High-quality protein sources like milk, eggs, soy, wheat, and peas can help restore and recover.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Lentils

Composition with bowl of lentils on wooden table.Shutterstock

Lentils are rich in fiber and protein, which is important for fat-burning and muscle-building. “One cup contains about 18 grams of protein--more than other legumes like chickpeas or black beans!” says the American Sports & Fitness Association.

Broccoli

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

Broccoli is full of vitamin C, which makes it ideal to aid in post-workout recovery. “Broccoli has as much vitamin C as an orange,” Megan Holdaway, RDN, tells Let’s Eat Healthy. “Vitamin C builds collagen, which forms body tissue and bone and helps heal cuts and wounds. It is a powerful antioxidant and protects the body from damage by free radicals.”

Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic is helpful for muscle-building. “The stinking rose, as garlic is often called, has in fact been shown to raise testosterone levels, a key hormone in muscle growth and strength,” Jim Stoppani, PhD, tells Muscle & Fitness. “Garlic has an interesting additional benefit, it has been shown to lower cortisol levels.”

Avocados

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocados are the ideal post-workout food high in potassium and magnesium. “Not getting enough magnesium can impair exercise performance and can increase the effects of oxidative stress from strenuous training,” Yasi Ansari, MS, RDN, CSSD, tells Runner’s World.

RELATED:20 Simple Tricks to Lose Weight by Walking

Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

“Blueberries are a great complex carbohydrate which can provide the body with energy for workouts” Wiener says. “Complex carbs are important, as they digest slowly, staying in your system for longer, resulting in sustained energy and endurance. In addition, blueberries contain high amounts of water, which help to keep you hydrated during exercise.”

Coconut

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Coconut water is a great way to hydrate post-workout. “If the exercise session has lasted an hour or less, then water is all you need to replenish,” Dr. Trentacosta says. “If the workout was longer than an hour, however, then an option like coconut water can help you to replace the electrolytes that were lost while sweating through a long exercise session.”

Beans

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Beans are a great source of plant-based protein. “Foods rich in fiber and protein (like beans!) keep you satiated and help build lean muscle mass,” says Piedmont Health. “Lean muscle mass helps you burn more calories even when you're at rest.”

💪🔥Body Booster: Use peas in your post-workout meals for optimal muscle recovery. They are excellent plant-based protein sources that can help rebuild muscles after resistance training sessions.

Nutrition & Diet

Top 10 Foods Every Man Should Eat Every Day to Build “Dense” Muscle

Alain_Gonzalez_MuscleMonsters1
Copyright musclemonsters/YouTube
Leah Groth
By Leah GrothAug 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to build muscle, but aren’t sure what to eat? Alain Gonzalez (@MuscleMonsters) is a fitness coach and expert who specializes in helping men over 40 build muscle. In one of his viral videos, he reveals 10 foods that every man should eat in order to add “quality mass” to their frame.

Building Muscle Mass Requires Eating High Quality, Nutrient Dense Protein

Alain_Gonzalez_MuscleMonsters8Copyright musclemonsters/YouTube

“If you're looking to pack on dense muscle tissue and add quality mass to your frame, you need to follow specific dietary guidelines. These guidelines include consuming enough high-quality protein, eating the right calories to optimize muscle growth without excess fat gain, and eating nutrient-dense food to stay healthy,” he says in the video.

These 10 Foods Check the Boxes

Alain_Gonzalez_MuscleMonsters12Copyright musclemonsters/Instagram

“To make following these guidelines easy, there are specific foods every man should consider including in their diet. To be clear, these are not superfoods, and there's nothing magical about them. However, they do an excellent job of checking the boxes we mentioned earlier, being high protein, having a good amount of volume for their caloric value, and being nutrient-dense,” he says. “These will be top-quality foods lifters have been eating for centuries to level up their gains.”

Whey or Vegan Protein Powder

Alain_Gonzalez_MuscleMonsters6Copyright musclemonsters/YouTube

Number one, whey or vegan protein powder. “Some of you may be thinking protein powder isn't a food, but keep in mind that these protein powders are derived from natural foods like milk, soy, or pea, depending on which supplement you choose,” he says. “One of the biggest struggles most lifters have in the fast-paced society we live in today is consistently eating enough protein from whole foods, and the key word is consistent, meaning it's measured, tracked, and more often than not, hitting the protein goal recommended.” He notes that the average 220-pound lifter would need 176 grams of protein divided into four meals, which is 45 grams of protein per meal. “So unless you have large amounts of protein at each meal, which can also be expensive, two scoops of protein are convenient for you to up your protein intake,” he says.

Eggs

Karawang, Indonesia - June 13th : sell eggShutterstock

Number two, eggs and egg whites. “Whole eggs have one of the lowest costs to nutrient density of all foods, meaning you pay a lot less for the amount of protein and healthy nutrients in an egg than many other foods,” he points out. “The yolk also contains healthy fats which help support testosterone levels and natural lifters. Another significant benefit of eggs is that you can separate the yolk from the whites. Contrary to popular belief, protein is contained in both the yolk and the white, but the white is more concentrated with protein. So if you're looking to reduce total calorie intake but need to keep protein intake high, you have the option of consuming more of the white than the yolk.”

Oatmeal

Alain_Gonzalez_MuscleMonsters10Copyright musclemonsters/Instagram

Number three is oatmeal. “If you've heard that carbohydrates are bad for you or make you fat, just know that it's fake news. Bodybuilders who engage in high-intensity lifting tap into their glycogen stores for energy. Glycogen is stored in the liver and in muscles themselves to a minor degree. If you are carb adapted, which means your body is used to converting carbs for fuel, which most people are, your body will convert carbs as your fuel source,” he explains. “Oats are a great source of fiber and nutrients like manganese, phosphorus, magnesium, copper, iron, zinc, and vitamin B. They're also fast to make satiating and mixed with protein powder, making them a well-rounded muscle-building meal.”

RELATED:20 Superfoods for People Over 50

Turkey Breast

Alain_Gonzalez_MuscleMonsters4Copyright musclemonsters/YouTube

Number four, Turkey breast. “Turkey breast is next on the list because it's one of the leanest protein sources on the planet,” he reveals. “Let's compare Turkey breast to a few other types of meat. 100 grams of Turkey breast has 30.1 grams of protein. At 135 calories, it has zero carbs and only 0.7 grams of fat. That is practically all protein. Chicken breast, which is almost every bodybuilder's go-to meat, has 23.1 grams of protein, zero carbs, and 1.2 grams of fat with a total calories of 110. As you can see at the same amount, Turkey breast is an even leaner source of protein than chicken breast. The difference is even more significant with fattier meats like ground beef and steak. So if you're on a cut or want to reserve calories for other carbs and fats you enjoy having in your diet, including Turkey breast in your diet is a great choice.”

Lentils and Legumes

Alain_Gonzalez_MuscleMonsters5Copyright musclemonsters/YouTube

Number five, lentils and other legumes. “This isn't only for our plant-based lifters,” he says. “If you want a way to increase your protein intake while adding healthy fiber, consider swapping some of your carbs like rice and bread for lentils,” he recommends. “100 grams of cooked rice contains 28.2 carbs in 2.7 grams of protein. On the other hand, 100 grams of lentils have 20.1 grams of carbs and nine grams of protein. Also, lentils contain six more grams of fiber than rice, so plant-based lifters are likely to consume lentils in their diet for their protein content and other high-protein foods like tofu. Consider swapping your carb-based food for lentils if you need more fiber or just want more variety.”

Sweet Potatoes

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Number six, sweet potato. “Next on the list of foods, every man should eat sweet potatoes,” he says. “Like all potatoes, sweet potatoes are voluminous, meaning there's a lot of food content for the number of calories they contain. The opposite would be calorie-dense, meaning there are many calories in a small amount of food. This is the case with many desserts where only a few bites can have hundreds of calories. Sweet potatoes, as a natural whole food, also have antioxidant properties. However, 100 grams of sweet potatoes contains 90 calories and 20 grams of carbs. If you enjoy french fries, cutting these up and baking them in a pan or putting them in an air fryer is a similar but much healthier alternative if you're short on time. Sweet potatoes are also great to make in bulk and have them as a side throughout the week as part of your meal prep.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Greek Yogurt

Alain_Gonzalez_MuscleMonsters9Copyright musclemonsters/YouTube

Number seven is Greek yogurt “for its high protein content and because you can spice it up in so many ways,” he says. “Of course, we'd recommend the reduced sugar option. 100 grams of Greek yogurt contains 10.6 grams of protein and only 2.8 grams of carbs. A nice bowl of Greek yogurt is around 200 grams and gives you 21 grams of protein.” He recommends flavoring with cinnamon honey, blackberries, strawberries, and bananas. “This is an excellent snack between meals or before a morning workout when you don't want to overeat. Have you ever tried mixing your favorite protein powder with Greek yogurt? Not only does it add protein, but it gives it a pudding-like texture that you can eat directly or put on top of a rice cake with berries,” he says.

Spinach

Alain_Gonzalez_MuscleMonsters3Copyright musclemonsters/YouTube

Number eight, spinach. While “there isn't research showing that spinach directly helps your gains,” he notes other health and recovery benefits. “This 2014 study discusses the antioxidative benefits of spinach on exercise-induced oxidative stress and muscle damage. Spinach is loaded with nutrients and is ultra low in calories. If you want to be in the iron game for a long time, staying healthy and having high energy needs to be on the top of your list, along with lifting and eating enough protein.”

Avocado

Alain_Gonzalez_MuscleMonsters11Copyright musclemonsters/YouTube

Number nine is avocado, which helps you “maintain healthy hormone levels to build muscles,” he says. “It's essential to keep your healthy fats up, and that's why we're adding avocados to the list,” he says, citing a 2004 study examining the relationship between dietary intake and anabolic hormone concentrations of testosterone. “Free testosterone and growth hormone subjects were examined at rest and after the heavy resistance exercise in eight strength athletes and 10 physically active non-athletes. The results suggested the possible role of diet leading to alterations in serum testosterone and free testosterone during prolonged strength training and that diets with low fat or excessive protein may compromise the anabolic hormonal environment over a training program. Other healthy fats like oils, fish, and nuts play a role in naturally supporting testosterone levels, and lifters ensure that at least 20% of your calories come from good fats to keep your testosterone levels at a healthy level.”

RELATED:I Ate 3.5 Ounce of Protein Every Day, and Here Is Why

Beef Jerky

Alain_Gonzalez_MuscleMonsters2Copyright musclemonsters/YouTube

And last, beef jerky. “Let's be honest, a big part of the reason people slip up on their diet is that they don't have convenient access to healthy food all the time, so they end up going through an easy fast food drive-through window to get something quick. So, what do you do when healthy foods aren't an option? Here's our suggestion: Next time you pull over for gas, grab some beef jerky. If you're on the road, you'll quickly hit 30 to 40 grams of protein with a large enough pack, and you can get simple carbs from a fruit drink like orange juice,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 Best Foods For Men to Build Muscle

Strong healthy muscle sporty looking handsome charismatic man bodybuilder in black tank top and white apron leaning on kitchen counter with colorful vegetables, bottle of vinegar and spices on it.
Shutterstock/PAVEL ZENYUK
Melissa Pfeister, cn
By Melissa Pfeister, cnMay 27, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to build those muscles AND lose inches?! Well, I have just the answer for you…PROTEIN! Yes, it seems so simple but can make the biggest difference. As a Stanford Medicine certified nutritionist and owner of my nutrition-based business, Stripped with Melissa, across the board that is the one food my clients don’t get enough of. Why protein though? Protein plays so many crucial roles in our body from helping the function of our tissues and organs to forming the major components of our muscles. Protein not only helps build our muscles but keeps them growing. Just like plants need water to thrive, muscles need protein just as much. The body, however, does not store protein the way it does other vitamins and nutrients so we must have it to use it. Protein is the fuel for your muscles and without it, especially for men as you start getting older, you can actually begin to lose muscle mass. So how do we get enough protein? Never fear, I have many protein-packed delicious foods right here!

1. Eggcellent Eggs!

Poached eggsShutterstock

There are 7 grams of protein in one egg along with the yolk containing the vitamins, minerals, and antioxidants to build muscle. Eggs also contain all nine essential amino acids which make them a complete protein. Eggs are a great post workout snack, so hard boil some for on the go!

RELATED:12 Best Foods For Women to Build Muscle

2. Bananas

Fresh bananas on wooden backgroundShutterstock

Bananas might get a bad reputation because they are high in fructose, however, bananas are an amazing pre-workout food rich in potassium and easy to digest. There are so many nutrients packed in bananas that are important for growing those muscles!

3. Salmon

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Salmon is a complex protein and high in the omega-3 fatty acids EPA and DHA. Salmon contains a type of poly unsaturated fat that helps to reduce muscle loss and increase muscle mass!

4. Beans beans good for your heart… and muscles?

Delicious English Beans on Toast, top view. Flat lay, overhead, from above. Close-up.Shutterstock

Beans are high in fiber, vitamins, minerals AND low in fat. Beans also contain leucine which is one of the three amino acids needed to improve muscle growth.

Related: I Lost 10 Pounds in 50 Days with These 5 Hacks

5. Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

A fun fact about garlic…it stimulates testosterone and inhibits cortisol. Testosterone is a key hormone in muscle growth and strength. So just say yes to the garlic!

6. Lean White Fish

Fresh Icelandic Haddock Fillets on a plate with lemon and parsley.Shutterstock

Fish like haddock, cod, and sole are high in protein and low in fat. This is the perfect combo to gain muscle mass all while keeping that figure lean and mean!

7. Say Please for the Cottage Cheese!

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Cottage cheese is high in protein and contains live cultures, which are the good bacteria helping your body break down and absorb the nutrients you need to get bigger and stronger!

8. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is one of the highest protein grains! Along with protein, all the fiber packed in quinoa is great for digestion. A huge benefit of quinoa is that it contains all 9 amino acids our bodies can’t produce on its own in order to build muscle.

9. Lean Red Meat

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Lean red meat such as sirloin and tenderloin are loaded with protein, vitamin B12, zinc, and iron. It also contains all nine essential amino acids our body needs to build muscle AND prevent muscles from breaking down.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

10. Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Oysters are naturally low in fat, an awesome source of protein, and high in zinc. Zinc is one of the vital minerals that supports testosterone production, the hormone we need to build muscle. So, grab some hot sauce and eat those oysters!

11. Greek Yogurt

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

Yogurt is great for muscle building because it’s loaded with protein and low in calories. Yogurt is great for blending with smoothies, baking, or having with some fresh cinnamon and berries to start your day!

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

12. Protein Powder

low key scoop up whey protein, selective focusShutterstock

Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Nutrition & Diet

12 Best Foods For Women to Build Muscle

Melissa_Pfeister
melissapfeister/Instagram
Melissa Pfeister, cn
By Melissa Pfeister, cnMay 24, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Growing up I was always playing sports and lifting, building muscle along the way. As a teenager though, I thought the muscle was coming just from the exercise and weights. Little did I realize what role everything I was eating played in it. If you saw my meals…steak, burgers, chicken, eggs, more burgers… they all had one huge common factor, protein.

Now, as the older and much, much wiser 😉 woman I am, but more so since becoming a Stanford Medicine certified nutritionist and starting my own nutrition business, Stripped with Melissa, I’ve changed some of my unhealthy eating habits but stuck with the most important factor for keeping my muscles growing and thriving…the protein! Protein for women is especially crucial because as we age and especially during menopause, our muscles become more resistant to protein. Adding in enough protein during the day ensures our muscles retain enough to keep repairing and growing.

How do we get all that protein though? Well, this is your lucky day! Here is a list of my top proteins to help maintain your healthy weight, keep your muscles and bones strong, and to even aid in healthier skin, hair, and nails. Check all this deliciousness out!

1. Cows Milk

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Milk is great for building muscle because it’s not just a source of protein! It also has calcium, B2 and B12. This is a wonderful addition to your smoothies or coffee for a little extra protein lovin. It’s a simple thing to do for maintaining your muscle.

2. Avocado Yay!!!

Board with whole and cut avocados on turquoise table, closeupShutterstock

I absolutely love avocados! Not only are they full of healthy fats but they are also packed with a ton of nutrients. You can have your avocado plain with sea salt, put it on whole grain toast, or bake it in the oven and top it on your salad. Ok I’ll stop now, so many options. Just eat avocado and get that lean muscle going!

Related: 14 Ways to Get Back in Shape

3. Nut Butter-licious!

Jar with peanut butter on peanut background, close upShutterstock

Yes, more healthy fats! Almond butter and peanut butter are high in protein and provide all the essentials needed for building healthy muscles.

4. Oh, the Joy of Soy Protein!

Edamame,boiled green soybeans with saltShutterstock

There are many kinds of soy protein including tofu and edamame, which is my personal favorite. Soy is a completely plant-based protein with all the amino acids our body needs.

5. Lentils

Composition with bowl of lentils on wooden table.Shutterstock

Lentils are great for building lean muscle as a powerful source of protein. Lentils are also a great post-workout food because of their vitamins, minerals, and nutrients!

6. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is so rich in protein that it contains nearly double the amount found in corn or rice. Amaranth contains lysine which helps our body absorb calcium, produce energy, and build stronger muscles. On top of all that goodness, amaranth is high in iron!

RELATED:15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

7. Oat-tastic!

A Scoop of Rolled OatsShutterstock

Oats are incredible as a healthy and complex carbohydrate. Complex carbs provide long term energy which makes them the perfect choice for workouts and muscle growth!

RELATED: 15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

8. Lean White Meat

chicken fillet on a stone backgroundShutterstock

Skinless white meat poultry like turkey and chicken breast are loaded with protein and low in calories and fat. They also contain the amino acids, vitamins and minerals that are the key components in not only building muscle but maintaining it as well.

Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

9. The Chicken of the Sea

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Canned tuna fish and salmon are majorly rich in omega3 fatty acid which reduce muscle loss and increase muscle mass. Make sure to get it packed in water and not oil to avoid the extra fat!

10. Protein powder

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

When in doubt, protein powder it out! Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it!

11. Collagen

Ancient, Nutrition, bone, broth, collagen, powder ,chocolateShutterstock

Collagen is incredible for so many reasons, helping to keep our muscles, joints, and circulation strong. It aids in the boost of muscle proteins, like creatine, which promotes muscle growth after exercising. Collagen also helps with glycine production, which is essential for building lean muscle.

RELATED:50 Subtle Signs You May be Sick

12. Bestie Broccoli!

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.Shutterstock

I know it sounds odd, but I am borderline obsessed with broccoli! Broccoli is one of THE top foods for building muscle. Those non-meat eaters, this one’s for you. Plant based and packed with not only protein but a ton of incredible vitamins and nutrients. Broccoli is one of the most nutritious foods you can eat! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Nutrition & Diet

11 Superfoods to Maintain Muscle Mass As You Age

Happy athletic couple flexing their muscles after working out in a gym and looking at camera.
Shutterstock
Leah Groth
By Leah GrothMay 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Yes, you can eat your way to healthy muscles. “Maintaining muscle mass as you age is crucial for overall health and functionality,” explains Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements, dedicated to crafting nutritionist-approved products that redefine the aging experience. Here are 11 superfoods that can help, “especially from a male perspective, and including the benefits of hydrolyzed collagen peptides,” he says. “Incorporating these superfoods into your diet can help maintain muscle mass, improve recovery, and support overall health as you age.”

Lean Beef

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

Rich in high-quality protein, iron, and creatine, lean beef supports muscle repair and growth, explains Dillon. “I recommend a fatter cut if you’re in good physical condition as the added fat will help your testosterone levels too,” he says.

RELATED: I Lost 100 Pounds, and Here’s What I Do to Stay Lean

Chicken Breast

fresh chicken breast raw on cutting boardShutterstock

Chicken breast is a staple for muscle building, says Dillon. “It provides essential amino acids with low-fat content,” he points out. It is also a good source of L-Arginine, “which is an amino acid that has a vasodilation effect which will support healthy blood flow.”

Eggs

Egg, Chicken EggShutterstock

Eggs are a “natural multivitamin,” says Dillon. “They contain complete proteins and healthy fats, along with vitamins B6 and B12, crucial for energy and muscle recovery.”

RELATED:10 Long-Term Side Effects of Ozempic

Salmon

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

Salmon is packed with omega-3 fatty acids, “which reduce inflammation and improve muscle protein synthesis,” says Dillon. “Add turmeric and black pepper to your diet for anti-inflammatory effects, too.”

Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Greek yogurt is also a great superfood for muscles. “It is high in protein and probiotics, and it supports gut health and muscle repair,” Dillon says.

Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is a complete plant-based protein with essential amino acids, fiber, and Magnesium, Dillon reveals. “Magnesium is crucial to maintain muscle mass. Try Magnesium Glycinate as it is high quality, more bioavailable, and is a natural sleep aid,” he suggests.

RELATED:8 Ways to Burn Calories at the Office

Almonds

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Almonds are a great nut for your muscles. “They provide healthy fats, protein, and magnesium, essential for muscle contraction and repair,” says Dillon.

Spinach

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Don’t forget to eat your greens. Spinach is rich in iron, magnesium, and nitrates, “which can enhance muscle efficiency and oxygen use,” says Dillon.

Sweet Potatoes

Sweet,Potato,Shutterstock

Sweet potatoes are also great. “They are high in complex carbohydrates and beta-carotene. They provide sustained energy for workouts and recovery,” says Dillon.

RELATED:12 Fruits and Vegetables Most Contaminated With Pesticides

Hydrolyzed Collagen Peptides

Different types of collagen for skin care flat lay with collagen quote made of wooden blocksShutterstock

“Collagen peptides are easily absorbed and support connective tissue health, reducing joint pain and improving recovery times,” explains Dillon. “The compounding effect of supplementing your diet with hydrolyzed collagen peptides is a healthy glow, great skin, supple joints, and strong hair! It’s a must-have – I recommend CRYOGEN supplements collagen peptides as they’re easy to take and of the highest quality.”

Cottage Cheese

cottage cheese in a wooden bowlShutterstock

His last recommendation is cottage cheese. “It contains casein protein, which digests slowly, providing a steady release of amino acids to support muscle repair overnight,” he says.

💪🔥Body Booster: Eat your eggs. Eggs are a natural multivitamin containing complete proteins, healthy fats, and vitamins B6 and B12, which are crucial for energy and muscle recovery.

Nutrition & Diet

20 Things to Avoid While on Ozempic

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
Copyright joyymaria/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.