For some people, gaining weight or adding muscle can be just as difficult as losing weight is for others. However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective. Here are few of the best foods to help you gain weight or add muscle, the healthy way.
1. Homemade protein smoothies
Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content. There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.
Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs, 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 both casein and whey proteins. Research has even shown it can help you add muscle when combined with weightlifting.
Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources. Try drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re training. Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.
Rice is a convenient, low cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat. Rice is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly. When you’re on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals. Rice is a great source of carbs that are easy to consume and digest.
4. Nuts and nut butters
Nuts and nut butters are perfect choices if you’re looking to gain weight. Just one small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats. Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. You can add nut butters to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.
5. Red meats
Red meats are probably one of the best muscle-building foods available. For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. It also contains 456 calories and nearly 49 grams of protein.
These are some food options you should try.