Okay, so we’re in 2019 and the news is in: Energy drinks just don’t cut it when you’re looking to get strong, energetic and fit. Loaded with caffeine, the dangers of drinking too many energy drinks to enhance your physical and mental condition include cardiac arrest, headaches, increased anxiety, insomnia and even debilitating diseases such as type 2 diabetes.

Getting stronger and fitter now means that you’ve pretty much got to alter your diet completely, rather than relying on quick-fixes. You’ve also got to make some seriously good choices about which foods to eat and which foods to ditch. To help you out, let’s take a look at the top 10 beneficial foods that make you stronger, fitter and more energetic.


Eggs are rich in protein, but because they’re also high in cholesterol many people are put off eating them in case they gain a load of weight. The thing is that the cholesterol found in eggs actually has plenty of benefits, including maintaining your testosterone levels and muscle cell membranes.

People who eat up to 3 eggs per day have a better chance of doubling their muscle mass and strength. Eating just one egg a day is, therefore, not enough. Moreover, eating 3 eggs per day can also decrease your risk of developing atherosclerosis.


Without wanting to sound like Captain Obvious, coffee is your go-to source of energy if you’re looking for a pick-me-up, whether in the morning or during the afternoon.

You don’t need to go overboard with coffee and drink 5-6 cups per day to sustain your energy levels; instead, just a small amount is enough for you to reap all the benefits. Overall, coffee is an effective stimulant that improves performance.

Moreover, you should also consider drinking a cup of Joe before a workout routine, as the energy it gives you can keep you going for longer. And a longer, more intensive workout regime means a stronger, fitter you.

Edamame Beans

Edamame beans are amazingly rich in nutrients that give us a boost of energy that can keep you going for hours. They contain copper, B-vitamins, and phosphorus.

B-complex vitamins are essential for good energy levels. They break down carbs and turn them into glucose which is used for fuel. They also help to transport oxygen throughout our body, while phosphorus and copper covert our eaten food into energy which it then sends directly to cells for us to use. Lovely.

Edamame beans are also high in exercise-friendly carbohydrates, protein and fibre.

Organic Beef

You can eat beef for lunch or dinner, and it should probably be a mainstay of your shopping list if you’re looking to get stronger.

Meat is high in protein, saturated fat and cholesterol which are ideal for maintaing our testosterone levels. Organic beef is more strongly recommended thanks to its high levels of omega-3 fatty acids. This is because organically raised cattle feed on grass as opposed to unhealthy hormones and grains.


Salmon is another fantastic food to eat if you’re looking to bolster your muscles and all-round fitness. Rich in omega-3 fatty acids, it’s an essential food that can be eaten for lunch, dinner or even breakfast.

People who eat high levels of omega-3 fatty acids have stronger muscles than those who eat barely any. These acids enhance insulin sensitivity, which in turn encourages muscle growth and glucose intake.

The great thing about omega-3’s is that they are already burned for energy, which means that your body spares muscle glycogen. This in turns leads to bigger muscles. Win.

Chia Seeds

It’s only in recent years that chai seeds have emerged in western households as a superfood that boosts fitness like few others. Just one tbsp of chia seeds contains a whopping 5 grams of fibre. To put that into perspective, you would need to consume two tbsp of flaxseed meal to get the equivalent amount.

A single tbsp of chia seeds also contains enough omega-3’s and antioxidants to ensure a healthier you. And although they might sound unusual, chia seeds can easily be found at your local grocery store.


Blueberries are among out favourite snacks here at Beauty and Tips, and they’re fantastic if you’re looking to get fitter. Their history goes way back thousands of years when indigenous native Americans would eat them for both their medicinal and nutritional properties.

These days, science has proven that blueberries are great at fighting high blood pressure; just 2 cups of blueberries per day can lower your blood pressure by around 5% over two months. If you don’t want to eat them by themselves, you could sprinkle them on top of a bowl of oatmeal or Greek yogurt.

Beet Juice

Beet juice is a marvellous alternative to coffee when it comes to boosting your energy levels. If you dislike the taste of coffee, or if you just don’t like the general fuzziness that comes from caffeine, beet juice could become your new favourite drink.

You can either buy bottled beet juice from your local grocery store, or you can buy a juice and some fresh beets and make your own. Whatever way you drink it, beet juice can keep you going for longer.


Too many sugars in your tea can have a detrimental effect on your health over the long-term. Substituting honey for sugar is a very wise choice; not only is honey much healthier, it also arms you with more fuel so that you can go for longer.

A natural sweetener, honey is known to boost endurance, speed and strength and is ideal for athletes who need mega staying power.


You might be surprised to read it, but just 2 wedges of watermelon gives you 45grams of carbs, 5grams of protein and 170 calories, making this super fruit a fantastic addition to your diet if you’re looking to get stronger.

Not all fruits are digested quickly, but watermelon is. To this end, watermelon spikes insulin levels which seals its place as a great workout carbohydrate.