For some people, gaining weight or adding muscle may be as difficult as losing weight in others. However, simply adding some foods to your diet can make your efforts to gain weight healthy and effective. Here are 35 of the best foods that help you gain weight or add muscle in a healthy way. .
1. Protein-rich drinks
Drinking homemade protein smoothies can be a nutritious and quick way to gain weight, but it is best to make your own because the commercial versions are often full of sugar and lack nutrients, and this gives you complete control over flavor and nutrient content.
Here are some delicious options that you can try from these drinks along with the method of preparation
Chocolate banana smoothie
Mix 1 banana, 1 scoop of whey protein, chocolate, and 1 tablespoon (15 ml) of peanut or nut butter.
Vanilla berry shake
Mix 1 cup (237 ml) of fresh or frozen berries with 1 cup (237 ml) of high-protein natural yogurt and 1 tablespoon of vanilla whey protein.
Chocolate hazelnut milkshake
Mix 15 ounces (444 ml) of chocolate milk with 1 tablespoon of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 100 grams of avocado.
Caramel apple shake
Mix a large apple slice with 1 cup (237 ml) of natural yogurt, 1 tablespoon of caramel or vanilla flavored whey protein, and 1 tablespoon (15 ml) of caramel sauce.
Spinach smoothie with avocado and banana
Mix 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
Milk has been used as a weight gainer or muscle builder for decades as it provides a good balance between proteins, carbohydrates and fats and is a good source of calcium, as well as other vitamins and minerals. For those trying to add more muscle, milk is an excellent protein source that provides casein and whey proteins. Research has shown that it can help you add muscle when combined with weight lifting and exercise in addition to that, studies have found that milk or whey and casein combined can lead to increased muscle mass so try drinking about one or two cups as a snack during the day or with a meal. Before and after exercise if you train.
Rice is a convenient, low-cost carb source to help you gain weight, as just one cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat (6). It is also somewhat dense in calories, which means that you can easily get a large amount of carbohydrates and calories from one serving of it and this also helps you eat more food, especially if you suffer from poor appetite or feel full quickly.
When you are on the move or in a hurry, you can easily add 2-minute microwave reusable rice packages to other protein sources and pre-prepared meals. Another popular method is to prepare a large bowl of rice for the week and combine it with some healthy proteins and fats. However, it may not be It is wise to prepare very large quantities of rice due to its arsenic and phytic acid content. Arsenic can be toxic and phytic acid can reduce the absorption of zinc and iron if this large amount is not kept properly.
4. Nuts and nut butter
Nuts and nut butters are an ideal choice if you are looking to gain weight.One small handful of nuts contains more than 7 grams of protein and 18 grams of healthy fats.Because they are calorie-dense, just two handfuls per day with a meal or snack can add up. Quickly hundreds of calories to your diet. Nut butter can also be added to a variety of snacks or dishes such as your smoothies and yogurt. However, make sure your nut butter selection is free of sugar or additional oils.
5. Red meat
Red meat is probably one of the best muscle-building foods available.For example, a steak contains about 3 grams of leucine and 23 grams of protein per 6 ounces, and leucine is the main amino acid that your body needs to stimulate muscle protein synthesis and add new muscle tissue in addition to that. Red meat is one of the best natural sources of dietary creatine, which is perhaps the best muscle-building supplement in the world, but consider choosing lean red meat that provides more calories than high-fat meat, helping you eat extra calories and gain weight healthily.
In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and performed resistance training six days a week for six weeks after which the women gained muscle mass and had an 18% increase in strength and an increase in the important muscle-building hormone. IGF-1.
6. Potatoes and starches
Potatoes and other starchy foods are an easy and cost-effective way to add extra calories, so try choosing one of the healthiest sources of starchy carbohydrates such as:
- black wheat.
- Potatoes and sweet potatoes.
- Winter roots.
- Beans and legumes.
Not only do potatoes and other starches add carbs and calories to help you gain weight but they also increase muscle glycogen stores as glycogen is the predominant fuel source for most sports and activities.Many of these carbohydrate sources also provide important nutrients and fiber, in addition to resistant starch, which It can help nourish gut bacteria.
Healthy carbohydrates are a great way to get important nutrients and fiber, increase your calorie intake and increase your muscle glycogen stores.
7. Salmon and oily fish
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats. Of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most important and most well-known nutrients and they provide many benefits to your health and fight disease. A 6-ounce (170-gram) salmon fillet provides around 350 calories and 4 grams of omega-3 fat. The same serving contains 34 grams of high-quality protein, helping you build muscle or gain weight.
8. Protein supplementation
Taking protein supplements is a popular strategy for athletes and bodybuilders who want to gain weight. Protein and whey supplements can be a very easy and cost-effective strategy for weight gain, especially when combined with training. Some believe whey protein is unhealthy or unnatural. This is not the case because whey protein is made from dairy products and has been shown to improve markers of health and reduce the risk of disease.
It may be more important if you are also training due to your increased requirements for protein and other amino acids as whey protein contains all the essential amino acids required to stimulate muscle growth.
9. Dried fruits
Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients. You can get different types of dried fruits, however, they are high in sugar and are not ideal for diet and weight loss on the other hand, and this makes them great for gaining weight, especially as they are comfortable to eat and taste great. While many people think that fruit loses most of its nutrients when dried, this is not the case. Dried fruits contain a lot of fiber and most of their vitamins and minerals remain intact so try mixing some dried fruits with a protein source such as meat cuts or whey protein. It also mixes well with nuts and natural yogurt, providing a mixture of healthy fats, protein and other key nutrients.
Avocados are rich in healthy fats. Unlike other whole fruits, avocados are fairly high in calories and thus are a great food to help you gain weight. Just one large avocado provides about 322 calories, 29 grams of fat, and 17 grams of fiber. An avocado is also high in vitamins, minerals, and various beneficial plant compounds. Try adding avocados to your main meals and other dishes such as omelettes or sandwiches.
11. Healthy grains
Healthy grains can be an excellent source of carbohydrates, calories and nutrients. While you should avoid high-sugar, processed grains, healthy forms like oatmeal can be a great source of carbohydrates to add to your diet. Cereal-based oats and oats also contain beneficial nutrients such as fiber and healthy antioxidants
12. Dark chocolate
High-quality dark chocolate provides a lot of antioxidants and health benefits and most nutritionists recommend getting dark chocolate because it contains at least 70% cocoa like other high-fat foods. Dark chocolate has a high calorie density which means it’s very easy. Get many calories from them Each 100-gram (3.5-ounce) bar contains about 600 calories and is packed with micro-nutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.
Cheese has been a staple food for centuries as dark chocolate today is rich in calories and fat if you eat it in larger quantities and it is also a very good source of protein, and since cheese is incredibly delicious you can incorporate it into most dishes and easily add several hundreds of extra calories to your diet. Daily of it.
14. Whole eggs
Eggs are one of the healthiest muscle-building foods on the planet as they provide a great mix of high-quality protein and healthy fats and it is very important to eat whole eggs, in fact all the beneficial nutrients are found in almost whole eggs, and as long as you don’t have problems with eggs there is no need. To limit your egg consumption, you can easily eat three eggs a day if you like. In fact, many athletes or bodybuilders will eat six or more per day.
15. Full-fat yogurt
Full-fat yogurt is another healthy snack. It contains an impressive nutritional profile, including a balanced blend of proteins, carbohydrates and fats.
There are many healthy weight gain snacks and recipes based on yogurt, here are a few:
- Yogurt and fruits: Mix 1-2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut chips.
- Chocolate Peanut Butter Pudding: Mix 1-2 cups of yogurt with cocoa powder, peanuts, or any other nut butter.You can also add a scoop of whey for more protein.
- Yogurt Parfait: Mix 1 – 2 cups of yogurt with granola and mixed berries in layers to make a delicious and balanced breakfast or healthy snack.
- Juices: The yogurt is an excellent addition to any juice, it contains protein and gives it a thicker more fatty-like milk.
There is a good reason why chicken is considered essential for gaining muscle and this is because they are packed with protein.With every 3 ounce (85 grams), they contain about 20 grams of high-quality protein and they also contain large amounts of B vitamins, niacin and B6, which may be especially important if You are athletically active, and these vitamins help your body to properly perform its functions during physical activity and exercise, which is necessary for better muscle gain. Moreover, some research has shown that high-protein diets containing chicken may aid in fat loss.
17. Edamame (unripe soybeans)
Edamame is the term for unripe soybeans served in a variety of dishes, especially those of Asian origin. One cup (155 grams), it provides about 17 grams of protein and 8 grams of fiber and contains large amounts of folic acid and vitamin K and manganese among other functions, helps folic acid your body to process amino acids, the basic building blocks of protein may be folic acid Important for optimum muscle mass and strength, especially in the elderly.