Decide what vegetables to eat to get the most weight-muscle-gain benefit.

The best way to get your vitamins is from a healthy, balanced diet - which includes several servings of fruits and vegetables each day. You should strive to take in between 5-10 servings per day, and try to eat one serving or more with each meal. You can include berries in your oatmeal or cook vegetables in bulk. Salads, carrots, broccoli and apples are good choices.

Eat plenty of fruit and vegetables, whole grains, beans, nuts and seeds; some lean meats, fish, eggs, low-fat dairy products; and mono and polyunsaturated oils.

It is important to include green vegetables in your diet such as spinach or broccoli to ensure that you receive an adequate amount of vitamins. As well, green leafy vegetables are high in fiber which is essential for removing waste from the body.

Find out which drinks you should stay away from if you want to keep the muscle on your body.

Fruit juice, sodas,sports drinks and sweetened teas may be hurting your health. Drinks with added sugars contribute to increasing weight, which can lead to chronic disease. According to the United States Department of Agriculture, sugary drinks contribute to 36 percent of the calories that you get from added sugars. Sugar drinks do nothing to count toward your nutritional goals. Replacing sugary drinks with water or unsweetened versions can improve your health and your weight.

Sugary drinks do not offer much in the way of nutrition. According to the United States Department of Agriculture, sugar is most often added to drinks in order to increase the taste or even to prolong its shelf life. Many drinks that contain added sugar provide calories but do not provide an essential vitamins, minerals, antioxidants or fiber -- they are what's known as empty calories.

Drinking Water to Build Muscle

Not getting enough water will stunt your muscle gains.

Your body is around 70% water; muscle tissue is around 75% water. It should therefore come as no surprise that you need to stay hydrated in order to build muscle.

Improved Effectiveness of Creatine Monohydrate. Supplementing with creatine means you need to stay hydrated. Creatine draws water into the muscle tissue, super-saturating or volumizing the muscle. This means you should compensate for this fact by consuming a little more water than average Joe to see maximum gains.