19 Foods for those who want to gain weight and muscle faster

While some are constantly trying to lose excess fat, others have immense difficulty gaining weight. Ironically, unhealthy food (such as pizza and fast food), even if consumed in large quantities, does not work for those who want to gain weight in a healthy way; it will only make you gain fat, not muscle mass.

The solution is simple: especially consume foods rich in healthy proteins, such as milk, avocado, nuts or salmon. Eating the products on our list as a snack, side dish or a main course will help you gain mass. And if you combine that regular diet with exercise, you’ll build more muscle.

O awesome.club prepared a list of the 19 best foods that are an alternative for those who, despite eating in large quantities and doing a lot of exercises to increase muscle, are unable to gain weight.

Milk has a lot of protein, carbohydrates and fats, as well as calcium and other vitamins, casein and whey proteins. Studies show that after training, drinking skimmed milk helps increase the muscles more effectively than a soy protein drink. If you don’t train, simply drink around a glass or two of milk accompanied by your food.

There are many types of shakes; some can be used for lose weight, others to maintain their weight and, still, there are those to gain muscle mass. And, between store-bought and homemade, it’s best to make your own shake. Store-bought ones usually contain a lot of sugar and have almost no nutrients. All you need is a good recipe and good ingredients. For example:

Walnut, banana and chocolate shake: combine two cups (470 ml) of milk with one banana, one scoop of chocolate whey protein, and one scoop (15 ml) of peanuts or tree nuts.
Vanilla and Berries Shake: Combine two cups of milk with one cup (237 ml) of frozen blackberries (or strawberries or other red fruit) to your taste, ice, one cup (237 ml) of high-protein plain yogurt, and a scoop of whey protein of vanilla.

the avocado is the king of healthy fats. This unique food is incredibly nutritious and has powerful health benefits. It doesn’t contain a lot of calories, but it remains one of the best foods to gain weight. One avocado provides around 332 calories, 29 grams of fat and 17 grams of fiber. It is also rich in vitamins (such as C, E and K) and deserves to be included in your diet, especially in afternoon salads and snacksif you want to gain weight.

Red meat has everything needed to gain weight and build muscle. First, because it contains leucine and creatine, nutrients that stimulate muscle protein synthesis and build new muscle tissue. Second, it contains proteins and fats that will help you gain weight. Important: overconsumption is unhealthy, even though the leanest cuts are healthier for the heart than fatty meat.

Dry meat is a protein option for when you’re busy and on the run. Most of the fat was eliminated while the drying was done, which means you’re only getting calories from the protein in the meat. Be sure to consume good quality jerky, without preservatives and with a minimum amount of salt.

Soybeans are a good source of vitamin K, iron and phosphorus. Iron stores and transports oxygen through our blood and muscle. A percentage of boiled soybeans contains 298 calories, 29 grams of protein, 17 grams of carbohydrates and 15 grams of fat. In addition, soy is an excellent antioxidant and helps improve recovery after exercise.

Made from soy milk, tofu is used by some people as substitute meat and is considered a good food option for vegans and vegetarians. It is a plant-based source of protein, leucine and calcium. The soy protein in tofu is considered one of the best plant-based proteins out there.

Another amazing source of high-quality protein and healthy fats is so-called “blue” (or cold-water) fish. It’s fish like salmon and tuna that not only help build muscle, but also benefit the whole body in general, as they contain omega-3 acids. Combine them with rice, vegetables and greens for a complete meal.

If you want to add more protein to your diet, but at the same time don’t want to consume too much fat, scallops are an excellent choice! They contain a lot of protein and very little fat. For example, 100 grams of scallops have 15 grams of protein and only half a gram of fat.

Tilapia does not contain as many fatty acids as salmon, but it is another protein-rich fish. One hundred grams of this fish contains less than two grams of fat. In addition, tilapia contains a good amount of vitamins such as B12 and selenium. Vitamin B12 maintains the health of your blood cells and nerves, which you need to exercise to build muscle.

Of course, finding seafood like tilapia, scallops or salmon might not be very easy. However, there is another very common food to be found in our daily lives, and it is still cheaper: eggs should be at the top of the list of those who want to gain lean mass. They combine high quality proteins and healthy fats. Almost all of the important and beneficial elements in eggs are in the yolk. If you’re not egg intolerant, you don’t need to limit your consumption, and you can eat at least three eggs a day.

Brown rice contains more fiber, vitamins and minerals than white rice. Just one serving of brown rice can provide you with carbohydrates, calories and little fat. It is very easy to consume and, when combined with protein-rich foods, vegetables and greens, it helps you gain weight and build muscle. But be careful: consuming too much brown rice can be dangerous as it contains a lot of arsenic and phytic acid. Arsenic can cause poisoning and phytic acid reduces the absorption of zinc and iron.

High in protein and low in fat, beans are affordable and can be found anywhere. Black beans or carioca beans contain approximately 15 grams of protein per serving. In addition, they are rich in fiber, vitamin B, magnesium and iron. Vitamin B maintains muscle tone. Beans require a little creativity and attention when cooking them, but it’s certainly worth it!

Chickpeas are good carbohydrate source. If you have trouble gaining weight, you can replace rice with chickpeas: 240 grams of this food has 12 grams of protein, 50 grams of carbohydrates and 10 grams of fiber. Even if the quality of protein in plants is lower than in animal sources, chickpeas can be an option if you want to supplement your protein intake beyond just red or white meats that you already consume.

Buckwheat or buckwheat can be used in place of traditional flour and has already gained a lot of popularity due to its high content of vitamins and minerals. Buckwheat is rich in protein, vitamin B, magnesium and phosphorus. This unique food has the ability to increase the muscle-building power of other plant-based protein sources.

lentils are a secret weapon to gain weight quickly. They are cheap, easy and quick to cook. They can be added to other dishes such as rice, soup or salads. A cup of lentils contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. There are three main varieties of lentils: brown, green and red, and each tastes slightly different; so you can choose the one you like best. They help keep your blood sugar steady, enrich your body with energy, and can be a staple in your diet.

Nuts and nut cream are foods perfect for everyone who wants to gain weight. Nuts, like almonds, have plenty of calories, protein and healthy fats. Use as a snack or add to salads or other foods. As for nut butter, it is best to choose 100% natural butter, using it in snacks such as sandwiches, for example.

Dried fruits like pineapples, cherries or apples are healthy snacks that are rich in calories that contain micronutrients, antioxidants and fiber. Contrary to what many think, fruits do not lose their properties when they are dried. On the contrary; its fiber content actually helps retain the vitamins. Add dried fruit to your protein shakes or plain yogurt to make a great combination of healthy fats, protein, or other nutrients. And the best thing is to buy the dried fruits yourself instead of using them in the form of purchased granolas which, because they are industrialized, are full of sugars and preservatives.

Some people don’t find dark chocolate very tasty, but it is generally of high quality. Those that have at least 70% cocoa, for exampleare a great source of antioxidants that benefit our health! For those trying to gain weight, dark chocolate is high in calories. If you can’t eat a bar, simply add “natural” unsweetened cocoa powder (i.e., no chocolate chips) to your shake or yogurt for a different flavor and to boost antioxidants. You can find cocoa powder on the Internet.

Do you consume any of the foods we mentioned in our post? What other tips for those who want to gain muscle mass could be on this list?