For some people, weight gain or muscle gain is as difficult as losing weight.
However, simply adding certain foods to your diet can be a very effective way to gain weight.
Here are 18 best foods that can help you gain weight or gain muscle in healthy ways.
1. Homemade protein smoothies
Drinking homemade protein smoothies can be a fast and nutritious way to gain weight.
It is best to prepare your own vitamins, because semi-external vitamins often contain sugar and malnutrition. Make your own smoothie, you will be able to change the flavor and nutritional composition of the smoothie.
Here are a few recipes to make a delicious smoothie that you should try. You can combine each of the following with 2 cups of fresh milk (470 ml) or you can substitute with another type of milk like almond milk.
- Banana smoothies, chocolate and nuts : Grind a mixture of 1 banana, 1 tablespoon whey protein flavored chocolate and 1 tablespoon (15 ml) of peanut or other nuts.
- Vanilla Strawberry Smoothie: Blending mix consists of 1 cup (237 ml) of fresh or frozen strawberry mixture, ice, one cup (237ml) natural fermented yogurt rich in protein and 1 tablespoon whey protein vanilla flavor.
- Hazelnut hazelnut smoothie: Blend the mixture of 15 ounces (444 ml) of chocolate milk with 1 tablespoon of whey protein with chocolate flavor, 1 tablespoon (15 ml) of hazelnut butter and an avocado.
- Apple apple vitamins: Blended mix of a sliced apple, 1 cup (237 ml) of natural yogurt, 1 tablespoon of yeast or whey of vanilla protein and 1 tablespoon (15 ml) of fermented sauce sugar or cocoa flavor.
- Vanilla Blueberry Smoothie: Blend the mixture of 1 cup (237 ml) of fresh or frozen blueberry, 1 tablespoon whey protein vanilla, 1 cup (237 ml) yogurt flavored vanilla and sweetener if needed.
- Green vegetable smoothie: Blending consists of 1 cup (237 ml) spinach, 1 avocado, 1 banana, 1 cup (237 ml) pineapple and 1 tablespoon whey protein tasteless or vanilla flavor.
All of these vitamin formulations provide about 400-600 calories, along with a large amount of protein and important vitamins and minerals.
Summary: There are many delicious smoothie recipes rich in protein. Stay away from almost all commercially available vitamins because they are high in sugar and not rich in nutrients.
2. Milk
It provides a healthy balance of protein, starch and fat. It is also one Calcium supply , as well as other vitamins and minerals .
For those who are looking for muscle, milk is an excellent source of both proteins such as casein and whey protein. Studies have even demonstrated that it can help you gain more muscle when combined with weight lifting exercises .
In addition, many studies for milk, or whey combined with casein, may help to gain a lot more weight than other protein sources .
Try drinking 1 or 2 glasses of milk at the main meal, or before and after bodybuilding if you are in the process of training.
Summary: Drinking milk is a great way to add protein to your diet. It contains both casein and whey protein.
3. Rice
Rice is a convenient, cheap, carb rich source of starch to help you gain weight. One cup (165 grams) of cooked rice can provide 190 calories, 43 grams of carb and very little fat .
It also contains quite a lot of calories, and you can easily absorb a large amount of carb and calories after a meal. This can help you eat more, especially if you have anorexia or eat quickly.
When you have a job or are in a hurry, part of the rice heated in the microwave for just 2 minutes can be a very easy source of protein along with pre-prepared protein sources and other meals.
Another popular way is to prepare a large rice cooker for the whole week, combined with some healthy proteins and fats.
However, eating too much rice may have a negative impact on your health as it may contain arsenic and phytic acid. Arsenic can cause metal poisoning, and phytic acid can reduce the absorption of zinc and iron .
Summary: Rice is an excellent source of starch, easily absorbed and easily digested. However, some types of rice contain arsenic.
4. Nuts and butter nuts
Nuts and nut nuts are a perfect choice if you are looking to gain weight
Only a small amount of nuts contain more than 7 grams of protein and 18 grams of healthy fats .
Because they are rich in energy, just using a combination of 2 nuts per day with a meal or using them as snacks can quickly add hundreds of calories.
You can also add nut butter to light meals or dishes, such as vitamins, yogurt and many other things.
However, make sure you are using 100% pure nut butter with only 2 to 3 ingredients in the product and no sugar or additive oil.
Summary: Nuts and nuts and nuts are delicious and energetic. Their use is excellent and you can also easily put them into many snacks or recipes.
5. Red meat
Red meat can be one of the best muscle-producing foods.
For example, every 6 ounces (170 grams) of steak contains about 3 grams of leucine. Leucine is an important amino acid that your body needs to stimulate muscle protein synthesis and create new muscle tissue .
Besides, red meat is one of the best sources of creatin in the diet, is the best supplement in the world to increase muscle .
They also contain more energy and fat than lean meat, which helps you recharge your energy and gain weight.
In one study, 100 elderly women were added 6 ounces (170 grams) of red meat to their diet and conducted heavy exercise for 6 days a week for 6 weeks.
These women have gained quite a lot of weight, their fitness also increased by 18% and increased the number of important hormones that help build muscle .
Both lean and fatty meat are excellent sources of protein, although fat meat provides more energy and helps you gain weight faster.
Summary: Red meat is a great source of protein to help you gain muscle. It contains leucine, an amino acid that stimulates muscle protein synthesis. The more meat you eat, the higher your fat intake, the more energy you will absorb.
6. Potato and starch
Potatoes and starchy foods are a way to recharge energy more easily and well.
Try to choose one of the following starchy food sources because they are good for your health:
- The grain of the circuit (quinoa)
- Oat
- Corn
- buckwheat
- Potatoes and sweet potato
- Recipes
- Plants with roots in winter like sugar beets, carrot , radish…
- Kinds of bean
Potatoes and starchy foods not only give you added carbohydrates and energy to help you gain weight - they also increase the amount of stored glycogen in the muscle.
Glycogen is the primary fuel source used when we participate in most sports and activities .
Many of these starches also provide important nutrients and fiber, as well as pepper-resistant starches, that can help nourish your intestinal bacteria .
Summary: Using healthy, high-starch foods is a great way to get important nutrients and fiber, increase energy intake and increase muscle glycogen stores.
7. Salmon and fish contain a lot of oil
Like red meats, salmon and oily fish are excellent sources of protein and important fats that are healthy.
Among the nutrients that salmon and oily fish provide, omega 3 fatty acids are one of the most important and well known.
Omega-3 is very important, it brings Many health benefits and also help fight disease .
Only a 6-ounce (170-gram) salmon can provide about 350 calories and 4 grams of omega-3 fat. It also gives you 34 grams of high quality protein, which helps you gain muscle mass or gain weight .
Summary: Salmon and oily fish are an excellent source of healthy omega-3 fats. They also provide a good source of quality protein, which helps you increase muscle mass.
8. Protein-containing functional foods
Use Functional foods containing protein is a popular method that athletes and bodybuilders use to gain weight.
Supplementing protein whey and "mass gainers" can be an easy and effective method to gain weight, especially when combined with physical exercise .
Some people think that whey protein is an unhealthy or unnatural source of food, but this is not true. Whey protein is made from dairy and has actually been shown to improve health and reduce the risk of disease .
Whey proteins are even more important if you are in the process of training in physical strength, because your daily protein needs also increase. Like meat and other animal foods, whey protein contains essential amino acids to stimulate muscle growth .
You can use them before or after training and at any time of the day.
Summary: Adding protein to your daily diet is a simple and affordable way for you to top up your protein.
9. Dried fruit
You can use many different dried fruits.
However, they contain a huge amount of sugar and are not suitable for menus for people who want to lose weight.
On the contrary, they are suitable for those who want to gain weight, especially because dried fruit is convenient, easy to eat and tastes good.
Although many people think that fruits lose most of their nutrients when dried, this is not true. Dried fruits are high in fiber and most of their vitamins and minerals remain intact .
Try combining some dried fruit with a protein supply such as a piece of meat or a whey protein smoothie. You can also combine them with natural nuts and yogurt, providing a mixture of healthy fats, proteins, and important nutrients.
Summary: Dried fruits contain a lot of energy, healthy fiber and antioxidants. This is an easy way to add nutrients and energy to your diet.
10. Whole-grain bread
Whole-grain bread is a good, nutritious source of starch to help you gain weight.
You can prepare some very balanced and energy-efficient meals by combining bread with protein sources like eggs, meat and cheese.
When buying bread, choose whole, natural bran. Healthy breads, such as Ezekiel bread, are available in most grocery stores.
Summary: Whole-grain bread is an effective food for weight gain, especially when combined with a rich source of protein.
11. Avocado fruit
Unlike other fruits, butter contains a lot of energy and is therefore a great food to help you gain weight.
Only one large avocado (200 grams) can also be about 322 calories, 29 grams of fat and 17 grams of fiber .
Butter also has many beneficial vitamins, minerals and plant compounds.
Try adding avocado to your main serving and other dishes like omelette or sandwich.
Summary: Butter contains a lot of good fats and nutrients. We can use butter in many ways such as adding more meals or eating.
12. Grains are healthy
Although you should avoid processed, high-sugar cereals, grains are as healthy as Oat Can be a great source of starch for your diet.
Whole grains and oats also contain beneficial nutrients such as fiber and antioxidants that are good for health .
When buying cereals, pay attention to buying the following healthy foods:
- Oat
- Granola breakfast cereals
- Grains from a variety of nuts
- Bran cereals (containing bran)
- Ezekiel cereal
Read labels carefully and stay away from refined or added sugars.
Summary: Eating cereals is a great way to gain weight and consume a lot of fiber. However, be loyal to healthy grains such as oatmeal.
13. Bar cereals
Some commercially available cereal bars can be a great choice for your snack when you're on the go somewhere.
They are also suitable for you to eat before or after exercise because they contain a combination of quick and slow absorption of starch.
As with cereals, try to choose healthy cereal bars made from whole grains. You can also buy bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.
If using a cereal bar as a snack on the go, try combining it with the protein source Other such as natural yogurt, boiled eggs, a cold piece of meat or a protein drink.
Summary: Stay faithful to whole-grain cereal bars and other healthy ingredients like dried fruits and nuts.
14. Dark chocolate
Most people recommend eating dark chocolate with a cocoa content of 70% or more.
Like other high-fat foods, dark chocolate is rich in energy. This means we can get more energy when eating them.
Each chocolate bar 100 grams contains about 600 calories. It also contains a full range of micronutrients and health-enhancing compounds, including fiber, magnesium and antioxidants .
Summary: Dark chocolate contains many antioxidants and other nutrients, along with lots of energy to help you gain weight.
15. Cheese
Cheese has been used as a food for centuries.
Just like dark chocolate, it contains lots of calories and fat. If you eat a lot of cheese, they can give you a great source of protein .
Because cheese has a very good taste, you can add it to any dish to add hundreds of calories to your menu.
Summary: Cheese is a good source of protein and it is also rich in healthy fats. Add cheese to your meal if you need more energy and want to eat better.
16. Eggs
Egg is one of the best food for muscle growth on the planet. They provide a large combination of high quality protein and healthy fats.
Eating an egg is also important, although there are still unfounded and outdated rumors that eggs are linked to heart disease.
In fact, almost all beneficial nutrients in eggs are in the yolk.
As long as you are not allergic to eggs, you do not need to limit egg intake in your menu. You can eat three eggs a day if you want.
In fact, athletes and bodybuilders eat at least 6 eggs a day.
Summary: Eggs are one of the best foods used for muscle gain. There is no limit to the number of eggs you should eat in a day, and they are full of nutrients.
17. Whole cream yogurt
Fatty cream yogurt is a healthy and convenient snack for you. It has many nutrients, including a balanced combination of protein, starch and fat.
There are many types of snacks and weight gain formulas based on yogurt. Here are a few suggestions:
- Yogurt and fruit: Combine 1-2 cups of yogurt with fresh fruit or dried. You can also add nuts, nuts, oats, honey, or coconut grated.
- Chocolate peanut butter pudding: Mix 1-2 cups of yogurt with 100% pure cocoa powder, peanuts or any other nut butter and sweetener stevia sweet grass . You can also add one tablespoon of whey if you are trying to add more protein.
- Ice cream yogurt: Combine 1-2 cups of yogurt with oats and mixed strawberries in the same class to create a balanced and delicious breakfast or a healthy snack.
- Vitamin: It's great if you add yogurt to almost any vitamin to increase protein levels and make it more creamy, making it as dense as shake milk.
Summary: Whole cream yogurt is another ingredient that you can add to your menu to enhance protein and fat. Eating is also very delicious, but you can also add it to many other dishes.
18. Healthy fats and oils
Healthy fats and oils are some of the most energetic foods on the planet.
Just add one tablespoon (15 ml) of oil to the sauce, salad during cooking, you can quickly increase by 135 calories.
Avoid prepared processed vegetable oils. Healthy oils are Pure olive oil , avocado oil and coconut oil .
Summary: It's important to add fats and oils to your menu, especially if you're trying to gain weight. Stay away from processed vegetable oils and be loyal to oils like olive oil, avocado oil and coconut oil.
Messages to note
The key to successful weight gain is to continuously load energy into your body more than you need.
Weightlifting is also important, so that additional calories can be used to strengthen muscles instead of just adding fat.
Combine the foods on this list at meal times and plan your meals so you can enjoy and be able to stick with them for a long time.
Read more about weight gain: How to gain weight fast and safely and effectively
