What are Nootropics? The Best Nootropics Guide

What are nootropics? Nootropics are a class of nutracueticals, natural compounds, and dietary supplements that provide users with benefits to cognitive function. While there is a wide range of nootropics on the market, most work by augmenting the way your brain processes biochemicals, stimulating the nervous system, or optimizing oxygen supply to the brain. The results can include serious boosts to short-term or working memory, focus, motivation, and mental clarity. Looking for a productive mental edge? There’s a nootropic for you.

Do Nootropics work?


Nootropics do work. But the truth is, not all of them are created equal. The Best Nootropics Guide was created to help you navigate the confusing world of dietary supplements that benefit the brain. Scientific evidence in human trials is a great indication of a nootropic’s efficacy, but because many of these compounds are so new (and therefore under-researched), the user experience is also an important factor. Some nootropics also have adverse side effects for some users that you should be aware of before you begin your smart drug regimen. This site provides information about nootropics that are proven to give you real, noticeable benefits to cognitive function. We also introduce nootropic stacks that take advantage of the synergistic relationship between effective neuro-enhancers for a potent, well-rounded edge.

The Best Nootropics Guide

Intelligence is infamously difficult to measure. For instance, an IQ test can give you a rough approximation, but it doesn’t take into account all kinds of factors, such as motivation, energy level, and short-term memory. Luckily, nootopics can help. The Best Nootropics Guide recommends looking for products and nootropic stacks that include some of the following:

Noopept: A derivative of the racetam family of smart drugs that kicked off the nootropics industry, noopept is an ultra-effective compound that delivers several boosts at once. With a proven impact on short-term memory and a noticeable effect on anxiety and clarity, this neuroprotective compound will increase your productivity, enhance the fluidity of your conversation, and sharpen your focus for hours.

Sulbutiamine: A derivative of the naturally occurring vitamin thiamine, sulbutiamine provides proven benefits to mental energy and working memory. It also helps to protect your brain by reducing oxygen and glucose deprivation, which can lead to cellular death. This effective supplement should be in everyone’s nootropic stack.

Acetyl-L-carnitine, or ALCAR: Your body produces energy through intercellular processes carried out by your mitochondria. ALCAR is already used in this process to generate both mental and physical energy. Supplementing with ALCAR has proven beneficial for energy levels and fatigue, improving overall cognitive ability. ALCAR will help you make the most of your day.

PRL 8-147: A fairly new compound, PRL 8-147 (and associated compounds like PRL-8-53) might be the most potent nootropic ever developed. Not only does it show significant (as high as 31%) improvement in memory in trials with mice, but human experiments demonstrate substantial improvement in word recollection tests relative to placebo. Want to remember names, facts, or even where you left your keys? The PRL class of compounds is for you.

The secret is out: Nootropics work. Now is the time to finally get that mental edge you’ve been looking for. Try one of the nootropic stacks below and find out how much you can get out of your day.

Related Post:

Qualia Mind Best Nootropics

healthy brain

Most Beneficial Activities for Your Brain

Brain health is something we take for granted and rarely pay attention to. Our busy lifestyles often mean we suffer from stress, poor diet, lack of exercise and lack of sleep. While we may recognize this type of lifestyle is not good for us, we do not really consider that this has anything to do with our brains, yet the brain is the command center attempting to cope with what is happening in our bodies. Consequently the brain itself can come under pressure and it is not uncommon for quite young people to suffer stroke or have early onset Alzheimer’s disease.

Most Beneficial Activities for Your Brain

healthy brain

Fortunately, there is much we can do for optimum brain health which will result in not only less stress and pressures on the brain but an overall improvement with our whole body in balance and harmony with our brains.  Like all habits, once they are firmly established they become routine and part of your every day life style. So consider making some changes for the good of your brain health. It is never too late to start.

Exercise is one of the most beneficial activities for your brain. It stimulates blood flow and releases hormones that actually make learning capacity stronger and consolidate what you already know.  Walk, run, ride, swim or go to the gym. Any activity that makes you slightly breathless is the aim. Try half an hour a day, three days a week to start.

We all know that a diet overloaded with saturated fats can cause heart disease, high blood pressure and high cholesterol. These fats really are the enemy as they may cause decreased blood flow to the brain putting you at high risk of stroke.

Smoking is another enemy of brain health. The nicotine in cigarettes interferes with oxygen reaching the brain which may lead to memory loss. Smoking also doubles the risk of Alzheimer’s disease.

Try to organize your lifestyle so you are not burdened to the point you don’t know what day of the week it is. It can be very hard to juggle priorities and sometimes we don’t have the luxury of down time but do try not to end up over-stressed and exhausted because it will affect your decision –making capabilities and accidents are often caused by brain tiredness.  A good night’s sleep is nature’s cure and also replenishes tissues in the body and rests the brain.

Certain essential fats are important for brain health. Oily fish, including salmon and tuna are rich in omega-3 fatty acids that help the brain. Good dietary advice is to eat 5 portions of fruit and vegetables a day and good proteins. A diet designed for heart health for example a Mediterranean type diet is proven to be food for the brain too.   By following a healthy diet, you are likely to maintain a reasonable weight thus reducing the risk of dementia associated commonly with being overweight particularly in middle age.

In busy lifestyles it is hard to find down time where you can relax. Take half an hour each day where you can use some meditation or relaxation techniques.  If you make this a routine, you will soon be able to conjure up a feeling of deep relaxation.

Brain health is maintained and stimulated by learning new things and presenting it with mental challenges such as puzzles, crosswords or learning a new language. Sports and games that require some co-ordination such as dancing or badminton, even table tennis are great work outs for the brain and body.

Learn More: Hair Growth Disorder in Women

As you can see, making a few simple lifestyle changes can not only make you feel better but helps your brain health and a healthy brain means a healthy you.

Hair Growth Disorder in Women – Tips and Guide

Men grow terminal hair on some parts of the body, after puberty, but some women grow this type of hair on those parts of their bodies as well and this condition is known as Hirsutism. It can be triggered when some factors are present. These factors include hyperinsulinemia, hyperprolactinemia and some disorders related to ovary glands and the adrenal. Hirsutism can also be classified as one of the side effects of danazol, Norplant and some other drugs; the same applies for anabolic steroids.

Read Tressurge Hair Growth Serum Review here…

Hair Growth Disorder in Women


The common cause of Hirsutism is the Polycystic Ovary Syndrome. This syndrome affects six percent of women of reproductive age. This condition is best known as hyperandrogenism and chronic anovulation. A woman suffering from anovulation may also suffer from infertility. In many cases, but not all of them, increased androgen hormones and insulin resistance are associated with the Polycystic Ovary Syndrome. Some people think that hyperinsulinemia can cause an increase in androgen and probably ovarian production.

Hirsutism can also result from ovarian tumors that produce androgen. Women whose testosterone levels are two and a half times higher than normal, should visit a doctor to evaluate the possibility of a tumor. In most of the cases, tumors are not the cause of high testosterone levels; they could be product of simple ovarian hyperplasia. When dihydroepiandrosterone sulfate levels are two times higher than normal values, the possibility of adrenal tumor should be taken in consideration. In the same way, a prolatinoma becomes a possibility if you have high levels of prolactin.

Women with hirsutism may have symptoms that overlap those of Polycystic Ovary Syndrome—the condition in this is caused by congenital adrenal hyperplasia. Partial deficiency of 21-hydrxylase is commonly the enzyme defect. Although dihydroepiandrosterone sulfate may increase with 21-hydroxylase deficiency, 17 alpha-hydroxyprogesterone can be the most specific test for this condition.

Women going through menopause who are not in a therapy to replace hormones with estrogen may notice thinner hair growing in the armpit and the pubic area. This is because of decreasing dihydroepiandrosterone sulfate levels due to increased hirsutism which is caused by high estrogen and androgen levels. Women having this hair growth disorder should also consider evaluating the possibility of tumors related to increased androgen levels.

There is no definable cause of hirsutism in 5 to 15 percent of women. However, idiopathic hirstutism, which is also referred to as ‘unknown hirsutism’, must be diagnosed after going through laboratory and clinical evaluations to rule out the possibility of Polycystic Ovarian Syndrome and other known cases.

Qualia Mind Best Nootropics for Professionals

It didn’t take hours of long debates behind closed doors. All our research and testing pointed unanimously to the outright winner of the title ‘Best Nootropics for Professionals for Peak Brain Performance’: Qualia Mind from Neurohacker Collective!

If you truly need to break free from the choking confides of stress, brain fog and depleted energy levels, take the most obvious solution: Qualia Mind!

Multitasking in high stress working conditions rapidly deplete your energy levels and your general performance.

Qualia Mind Best Nootropics for Professionals

qualia mind

We view Qualia Mind to offer the best nootropics for professionals for peak brain performance. It offers a massive boost of crystal-clear brain energy, creativity and mental clarity. Expect to be surprised by the rush of smooth energy, supporting a new, unexpected drive and clarity throughout the day. You should also not experience any side effects, like jitteriness or a crash towards the end of the day.

By taking Qualia Mind, you can expect:

  • Effortless Focus
  • Mental Clarity
  • Lasting Energy
  • Amplified Willpower
  • Decreased Procrastination

Many users noted that they prefer to take 2 to 3 capsules daily instead of the recommended 7. The 154-capsule bottle will then last you more than 2 months!

NootropiCentral Rating:





100 Days Money Back Guarantee

“Qualia delivers the most comprehensive supplementation available in any nootropic stack I have seen. It is designed to deliver meaningful improvements to overall cognitive function.”

What to Expect

It’s straight forward … New heights in Brain Performance enhancement!

Qualia Mind will kick start the new you with a massive, yet calm and elegant, boost into new dimensions of crystal-clear brain energy, creativity and mental clarity. Expect to be surprised by the rush of smooth energy, supporting a new drive and clarity throughout the day. Forget about jittery side-effects, and there is no depletion or crash towards the end of the day.

Another benefit that we truly appreciate is the extended periods of clear-headed concentration that allows you to focus effortlessly on what matters most. Brain fog and distractions seem to simply disappear without leaving you feeling isolated or cut off from the world around you.

Who should use Qualia Mind?

We view Qualia Mind to be the Best Nootropics for Professionals for Peak Brain Performance available on the market!

It comes as no surprise that Qualia Mind gained global support from a wide range of medical and career professionals, fitness and well being experts, technology gurus, … and mums and dads. This is a truly universal nootropic stack for those who take their mental health and performance seriously.

Back in our office Qualia Mind is the day-to-day standard for Peak Brain Performance.

Formula for Qualia Mind

Qualia Mind incorporates 28 of the most potent bio-available ingredients in a systematically balanced formula to create a VERY powerful nootropic stack for optimal Mental Performance.

The formula is based on strong empirical research, strong quantified self-research data, and more than 40 years of research on nootropic stack formulation from around the globe.

How do I take Qualia Mind?

We need to say it again; the nootropic impact of Qualia Mind is Powerful! The daily serving is also a whopping 7 capsules! Many users, however, reported that their optimal daily dosage for mental performance is only 2 to 3 capsules.

Qualia Mind was also designed for regular use over extended periods of time, but on a cyclical basis. You should have at least 2 ‘off’ days in every 7-day period to maximize the cognitive support, whilst minimizing any form of desensitization.

Qualia Mind is positioned to provide the best nootropics for professionals for Peak Brain Performance. Every aspect reflects a premium, quality product, … including the price. If you’re serious about your brain health and performance, it’s going to cost you the equivalent of 2 lattes, every day of the month!

Supporting your premium purchase is a 100-day, no hassle money back guarantee. No need to return any unused product!

Buy Qualia Mind*

Trying to find the strongest Brain Performance nootropic that will suit you pocket? Click here for our review report.

6 Tips To Increase Your Testosterone

6 Tips To Increase Your Testosterone: Testosterone, Testosterone, Testosterone. Men are often told how important adequate testosterone is. Less sex drive? “Must be because you have a low level of testosterone.” An upcoming beer belly that doesn’t seem to work out against? “Must be because you have a low level of testosterone.” Difficulty remembering what you did yesterday? You guessed it… ‘You must have a testosterone deficiency‘. Although testosterone is of course not the cause of all medical problems, and is rarely the sole cause of these examples, among others, testosterone levels can be expressed in many different ways.

The production of the hormone testosterone decreases after the age of 25. As you approach 50, your muscle mass and strength will decrease, partly due to the decrease in your testosterone level. Your libido and the thickness of your belly are also determined by the level of your testosterone. Testosterone also affects your memory, osteoporosis and cardiovascular disease. Unfortunately, you cannot stop aging, but as a man you do have an influence on your testosterone level. You can easily increase your testosterone with these six precepts.

6 tips to increase your testosterone

Tip 1 – Do it more often

Many studies have shown that having regular sex keeps the testicles active. And where is testosterone produced? Right, the testes. Men who are not or little sexually active have a lower testosterone level than men who have regular sex. “Use it or lose it” is not for nothing a common slogan among endocrinologists and urologists.

Tip 2 – Sleep well

The testosterone level is highest during sleep, around 5 a.m. Research shows that poor sleepers have lower testosterone levels. So get a good night’s sleep.

Tip 3 – Don’t eat too much licorice

The substance glycyrrhizine in licorice not only increases blood pressure, but also suppresses testosterone in men. This is shown by Swedish and Italian research. The effect is already measurable if you eat a few liquorice every day.

Tip 4 – Take it easy with alcohol

Testosterone is produced almost entirely in the Leading cells in the testicles. Alcohol disrupts the process in those cells. If you drink three or more glasses of alcohol a day, you significantly reduce your testosterone production.

Tip 5 – Eat broccoli and more broccoli

As always, good nutrition is an important condition for staying healthy. Some substances from food can be used extra well as a man, such as diindolymethane (DIM). This is a vegetable substance that indirectly leads to a higher testosterone activity. DIM is mainly found in cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts. Broccoli also keeps your prostate in good condition.

Read More: Testol 140 Review 

Tip 6 – Take vitamin B.

B vitamins have a positive effect on testosterone levels. A deficiency of these vitamins leads to increased estrogen levels (also called female hormones) and has a negative effect on testosterone levels and fertility. Vitamin B is found in meat, whole grains, potatoes, vegetables, eggs, poultry, fish and nuts.

Also Read: Natural Fat Burners With Other Health Benefits

Nutrisystem Meals | Get You Health

Nutrisystem Meals: The other day, I had someone ask me if you had to place a large or monthly order for Nutrisystem or if you could order the foods or meals individually and separately.  Basically, she asked: “what if I only want to sample a couple of the foods to see which ones I would like?  Do I have to buy a package or can I order the items separately?” You can do this.  You just have to know where to look and, in some cases, it will cost you a lot more money to do this.  I’ll explain more in the following article.

Can You Buy Nutrisystem Meals Separately?

Nutrisystem Foods

Ordering Nutrisystem Foods Individually (And Why It’s Much More Expensive): When you log onto the company’s website, you’ll see categories for the women’s and men’s programs.  Click which is applicable for you.  Once you do, you’ll then see several other options (basic, silver, vegetarian, diabetic, etc.)  Click on any one of these.  Once you have, if you scroll all the way to the bottom of the page (in the middle) you’ll see the a la carte option.  This is where you can get individual foods.

Read More: MyGreenDailyDotCom

However, if you look closely, you’ll see that you’re paying anywhere from $1.50 (snacks) to $6.75 (dinner) per item (this averages to be about $4.12.)  The dinner menus are the most expensive.  When you are on this diet, they want you to eat three meals, a snack, and a dessert each day.  This will be five of the diet foods per day.  So, if you were going to purchase five of these individual meals (again, figuring the average of $4.12), you’d be spending an average of $20 per day (which is much more than twice what you’d pay normally.)  If you were to purchase enough for the week, you’d be spending, on an average $140 per week.

Now, if you went with the basic package (which is where you get enough food to last you the whole month), you’d spend $299 (and that’s even before you take the coupons into account.)  And, if you went with the flex plan (where you take two days per week off), you’d be paying about $230. As you can see, this is a good deal cheaper.

Still, if you’re really just wanting to taste the foods and you don’t really care about the cost per meal, the option is there.  But, many people find that they get much more food on the flex plan for not much more money than placing an individual order.

Individual Food Choices For Nutrisystem: Pretty much all of the meals can be purchased individually. As an example, in the breakfast category, there are cereals, pancakes, scones, muffins, and bars which run anywhere from $2.00 – $2.95 a piece (the blueberry muffins are the most expensive.)

For lunch, there are soups, pastas, and potato dishes, etc. that run anywhere from $2.75 – $3.75. For dinner, the selection is more generous with ravioli, pizza, pepper steak, fajitas, macaroni and cheese, etc., but these items are more pricey at $4.75 – $6.00 each.

How much your total is will depend on which types of foods you sample and how many of them there are. Sometimes, going individual just doesn’t make sense for a larger order. As I said, if you see that you’re paying a lot for the individual items, take a look at how much more you’d get with the flex plan and see if that would make more sense for you. Or, see if any of the coupons (which often change monthly) for any of the packages would be even cheaper.

Check out for a list of all the Nutrisystem individual foods as well as the latest Nutrisystem coupon codes for the discounts discussed in this article. You can also read my free e-book “Getting The Most Out Of Nutrisystem” which includes recipes, the latest specials (up to two weeks free or over $100 off), information on all of the programs, tips, support, and motivation.

Visit our home page:

How Do You Live Healthy With A Low Budget

Everything nice and nice with that healthy food, but isn’t that really expensive? For many people, this is a major obstacle on the path to a healthy lifestyle. All those nuts, flaxseed, special ingredients and delicacies … You pay your price. However, it can also be done differently. Healthy living on a low budget is quite possible, you just need to know how. Do you not have such a big budget yourself? In this blog we give you some golden handles for healthy living on a low budget.

How Do You Live Healthy With A Low Budget

Low budget? Go for legumes!

Go for the legumes! Legumes such as beans, lentils and peas have become increasingly popular in recent years. That’s a good thing because these legumes are very healthy and rich in proteins. In addition, legumes are also very cheap. If you buy the legumes ready-made, they will be slightly more expensive, but did you know that you can also get dried legumes in the supermarket? You often have to soak them for a day and then cook them, but secretly these legumes are much tastier than those ready-to-eat legumes from a jar.

Also Read: Nutrisystem Meals | Get You Health

Vegetables for the best price

Vegetables, expensive? Not if you market your vegetables. You will often find various bargains on the market and the quality is usually just as good as at the famous supermarket. You can save many euros on this. For the people who live in The Hague and surroundings, we recommend that you take a look at the Haagse Markt. Here you can often do all your shopping, but at half the supermarket price. You can also score a lot of bargains in other markets across the country. Your refrigerator will soon be full of fresh vegetables!

Go for meat substitutes

Meat and meat substitutes, how do you replace them for a variant that fits on a low budget? Protein is important for good health, but protein sources such as meat, fish and meat substitutes are often very expensive. However, you can also get your proteins with a low budget. Tofu and tempé are often a lot cheaper and on the internet you will find various recipes to prepare this tasty. Another option is to combine a grain with a legume. This way you get all the indispensable proteins (essential amino acids). Golden combis are wholemeal bread with hummus and (brown) rice with black beans.

Outdoor sports

Sports? Go outside! Put on a pair of sneakers and you’re ready. Search for fun sports exercises on YouTube, get your friend together and get into the habit of regularly exercising together. Your friend is also a good stick behind the door to keep exercising. Between the exercises you can have a nice chat and in the meantime you turn on the combustion engine in your body. The best of both!

Gym for next to nothing

Are you really not an outdoor athlete? There are now also plenty of gyms where you can go on a low budget. For just 10 euros per month you can already exercise there unlimited. Do you want more guidance with the exercises? Take a look around your own network, there is probably a fit girl / fit guy among your friends who wants to come with you a few times to help you devise and perform fun sports exercises. Before you know it, you are a pro at the gym.

Also Read: Natural Fat Burners With Other Health Benefits


Common Causes of Hair Loss in Women

When you notice that you suddenly lose more hair or that a bald spot develops, this can have various causes. You suffer from hereditary hair loss or it is due to hormonal changes that can be permanent or temporary in nature.

There are different forms of hair loss. Women often have a different form of hair loss than men. Baldness in women is mainly manifested in the midlife of the head. The hair becomes thinner behind the hairline and the scalp shines through. Male hair loss generally starts at the front hairline, temples and crown.

Slow thyroid

Due to a slow thyroid function, there is less good blood flow. As a result, there is also a poorer supply of nutrients to the hair. This can lead to hair loss.

Hair loss due to stress

Stress hormones have a negative effect on hair follicles from which hair grows. When the hair moves from the growth phase to the transition phase and there is stress at that time, it can affect the nerves that surround the hair follicles. This can lead to inflammation of the hair follicles resulting in hair loss.

When your body experiences stress (mental, physical, due to poor nutrition, too fanatic sports or intestinal problems, for example) the stress hormone produces cortisol. This hormone cortisol is ‘made’ from progesterone.
But progesterone is also needed in the process of converting the thyroid hormone T4 to T3 (the active hormone) and during the menstrual cycle.

For example, the functioning of the thyroid gland is negatively affected when progesterone is used to make cortisol. Less progesterone is available for conversion to the active thyroid hormone. And as mentioned above, an under active thyroid gland is also a cause of hair loss.

Crash / underweight the reason for hair loss

Crash dieting or being underweight also causes the thyroid gland to go into low-power mode. And this causes hair loss. A strict diet that causes hair loss is actually a form of baldness that occurs because you do not get enough nutrients (see cause thyroid)

PCOS the cause of hair loss

PCOS is a hormonal imbalance that occurs in about 10% of women of childbearing age. Complaints related to this are; no or irregular periods (less than 8 times a year), acne, mood swings, gaining weight earlier, excessive hair and hair loss.

There may also be cysts (fluid blisters on the ovaries that can be seen on an ultrasound), increased LH level and insulin resistance in PCOS. This alone affects the testosterone level (male hormone) compared to the female hormones, which can cause hair loss.

Women with PCOS are more likely to have increased DHT (dihydrotestosterone). DHT is a stronger variant of the male hormone. This hormone plays a role in hair loss and baldness because it causes a hair follicle to die earlier.

DHT is produced in the body through the conversion of testosterone. The enzyme 5-alpha reductase is required for this conversion. Studies show that women with PCOS also produce more 5-alpha reductase compared to women without this syndrome. As a result, these women also have a higher DHT level, which explains hair loss and excessive hair.

Also Read: How Do You Live Healthy With A Low Budget

Natural Fat Burners With Other Health Benefits

These 5 natural fat burners will help you feel better in other body parts. Fat burner foods and their best extracted supplements are well known to ignite your metabolism and burn fat. But there are also other health benefits associated that is unknown to us. Let’s discuss it.


Although the excessive use of coffee is not recommended, a nice cup also has its advantages. The caffeine in the coffee makes us feel awake and alert. Caffeine accelerates the heartbeat, provides more oxygen in the blood and more calories burned.

Unfortunately, the goodness of coffee is often negated by all kinds of additives, such as coffee milk and sugar. For a change, try a pinch of cinnamon in your coffee or a natural sugar substitute, such as Agave. Drink coffee in moderation.


Avocado is super healthy. In addition to speeding up your digestion and protecting cells against free radicals, the avocado has even more health benefits. Consuming avocados lowers cholesterol, heals wounds, reduces the risk of heart disease and is good for your eyes and hair.

There are so many tasty ways to prepare avocado. How about a quick breakfast of half avocado with tomato and sea salt? Or a tasty avocado warp with salmon for lunch? A tasty smoothie with avocado, coconut milk and cinnamon is also a tasty option.


Herbs are low in calories and help burn fat. Cayenne pepper is known for being a healthy seasoning, read the benefits here . Cinnamon, ginger, black pepper and mustard seeds are also herbs that have a positive effect on your digestion. Preferably buy your herbs at an organic store.

Chia seeds

Chia seeds are rich in protein, fiber and Omega-3 fatty acids and help your digestion, suppress cravings and increase the production of fat-burning hormones such as glucagon . You can soak chia seeds for 15 minutes and then add them to your smoothie, salad, yogurt or oatmeal.

Brazil nuts

These nuts are not only delicious as a snack, but are also a benefit to your body. Brazil nuts boost your metabolism, combat cellulite and boost your immune system. You can grind Brazil nuts and sprinkle them on your salad or ‘just’ have them as a snack. Mind you, people with a nut allergy are better off avoiding Brazil nuts.


Diet To Gain Healthy Weight & Muscle Mass

In the diet to gain weight, you should consume more calories than the body spends, which can be achieved by eating every 3 hours, avoiding skipping meals and adding healthy, nutritious and caloric foods in the diet such as olive oil, fruit shakes , oats, avocado and nuts, bodybuilder, or just want to get your best body ever, legal steroids can help.

Upper Chest

1. Eat every 3 hours

Eating every 3 hours is very important to increase calorie consumption throughout the day and promote weight gain, because more calories must be ingested than the body expends. Likewise, a good daily balance of both calories from carbohydrates and proteins and fats must be maintained, this will also promote the increase of muscle mass.

2. Include protein in all meals

Including proteins in every meal of the day makes the levels of amino acids in the blood remain constant throughout the day, promoting good post-workout muscle recovery. Proteins are present in foods such as meat, chicken, fish, eggs, cheeses and yogurt, being very important to make snacks with efficient combinations such as a chicken and cheese sandwich with whole wheat bread or toast with cheese and yogurt.

3. Eat at least 3 fruits per day

Eating at least 3 fruits per day and eating salad at lunch and dinner helps to increase the amount of vitamins and minerals in the diet, which are essential for the proper functioning of metabolism and to promote weight gain and muscle mass. The fruits can be eaten fresh, in the form of juices or smoothies or dried fruits, and can be included in snacks or as a dessert for lunch or dinner.

4. Consume good fats

Foods that are good sources of fats such as peanuts, almonds, walnuts, avocados, coconut, olive oil, flaxseed oil and seeds in general, are excellent options for increasing dietary calories with little volume of food. In addition to this, these fats also help to gain muscle mass and do not stimulate the accumulation of fat in the body.

5. Drink at least 2.5 L of water per day

Drinking plenty of water and staying well hydrated is essential for gaining muscle mass, since hypertrophy, which is the increase in the size of muscle cells, only occurs if the cells are well hydrated.

6. Perform physical activity

To ensure that the extra calories are transformed into muscle and not fat, it is important to be physically active 3 to 5 times a week, mainly muscle exercises and non-aerobics. The ideal is to consult a physical trainer or physical education teacher so that you can carry out an exercise routine appropriate to your individual needs.

Next Post

It Is Not Wise To Follow A Crash Diet

Page 1 of 2

Powered by WordPress & Theme by Anders Norén