Beach weather is upon us and for most men that means ridding themselves of their shirts. And wouldn't it be nice if you had some rock hard abs to show off this season? While exercise is important in getting you in shape, eating is just as important. Try these power foods that will help you build muscle, strengthen your bones and fight off disease – not to mention help you get the abs you've always wanted so you can go sans shirt this summer.



almondsImage: shutterstock.com

These are filled with protein and monounsaturated fat and help build muscle and fight food cravings. If you eat 24 almonds a day it will suppress your appetite, especially if you wash them down with water.



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Foods such as soybeans, chickpeas and kidney beams will help build muscle, burn fat and regulate digestion. They are low in fat and packed with protein, fibre and iron-nutrients that help you build those muscles up and lose weight at the same time. They are also good for your heart and the more you eat the less hungry you will feel.



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Spinach and other green vegetables are loaded with important nutrients and are a crucial part of changing your body. Just one serving of spinach gives you almost a full days supply of vitamin A and half of your vitamin C. It's also loaded with folate, a vitamin that protects against heart disease, stroke and colon cancer. 263555258



EggsImage: shutterstock.com

While many believe these are loaded with death-defying cholesterol, research has shown that eating one or two eggs a day will not raise your cholesterol levels. Instead they are seen as a superpower to build muscle and burn fat. The protein in eggs is actually more effective at building muscle than protein from some other sources. Eggs also contain vitamin B12, which is good for fat breakdown.


Whole-Grain Breads and Cereals

Whole-Grain Breads and CerealsImage: shutterstock.com

The trick to eating carbohydrates is to choose ones that have been the least processed, or ones that are loaded with fibre. Researches found whole-grain carbs actually play an important role in a healthy lifestyle and that consuming three daily servings of whole grains can reduce mortality risk over the course of a decade by 23 per cent. Whole-grain bread actually keeps insulin levels low, which keeps your body from storing fat.