9 foods to gain weight –

For some people, gaining weight or muscle mass can be as difficult as losing weight for others, so here are 9 foods to help you gain weight or muscle, the healthy way.

9 FOODS TO GAIN WEIGHT FAST

1

PROTEIN SMOOTHIE

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. can combine each variation with 2 cups (470 ml) cow’s milk or soy milk if you have lactose intolerance . Both have more nutrients and calories than other alternative milks.

Chocolate banana smoothie: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 ml) of peanut or other nut butter.
Vanilla Shake: Combine 1 cup (237 mL) of fresh or frozen berries, ice, 1 cup (237 mL) of high-protein Greek yogurt, and 1 scoop of vanilla whey protein.
Chocolate Hazelnut Shake: Combine 444 ml of milk chocolate with 1 scoop of chocolate whey protein, 1 tbsp (15 ml) of hazelnut butter and 1 avocado.
Caramel Apple Shake: Combine 1 sliced ​​apple, 1 cup (237 ml) full-fat Greek yogurt, 1 scoop butterscotch or vanilla flavored whey protein, and 1 tbsp (15 ml) unsweetened caramel sauce or flavoring.
Vanilla Blueberry Smoothie: Combine 1 cup (237 ml) fresh or frozen blueberries, 1 scoop vanilla whey protein, 1 cup (237 ml) vanilla Greek yogurt, and sweetener if needed.
Super Green Shake: Combine 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.

All of these smoothies provide around 400 to 600 calories, along with a large amount of protein and other important vitamins and minerals.

two

MILK

Used as a weight gainer and muscle builder for decades, milk provides a good balance of proteins, carbohydrates and fats and is a good source of calciumplus other vitamins and minerals, according to studies.

For those who want to build muscle, milk is an excellent source of casein and whey protein. Research has even shown that it can help you add muscle when combined with weight lifting.

One study showed that drinking a glass or two of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re training, helps build muscle.

3

RICE

Rice is a convenient, low-cost source of carbohydrates to help with weight gain. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs and very little fat, according to the FoodData Central .

The rice is also quite caloricwhich helps you easily get a lot of carbs and calories from a single serving.

In order not to fall into the sameness, there are many ways to turn rice into a tasty meal. The easiest way to add flavor, calories, and a protein boost is to simply mix a few of these ingredients together after cooking your rice:

butter and parmesan cheese
broccoli and cheese
scrambled eggs
roasted sesame seeds, peanuts or cashews

4

RED MEAT

Rich in leucine, the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue, red meats are probably one of the best muscle building foods available.

The meat also contains 456 calories and nearly 49 grams of protein. Furthermore, red meats are one of the best natural sources of dietary creatine, which is possibly the best muscle building supplement the world, according to studies.

Lean and fatty meats are a great source of protein, although fatty meat provides more calorieswhich can help when gaining weight.

5

POTATO AND STARCH

Potatoes and other starchy foods (quinoa, oats, corn, squash, beans) are a very easy and cost-effective way to consume extra calories in your day-to-day life.

Not only do potatoes and other starches add carbohydrates and calories to help with weight gain – they also increase your energy stores. muscle glycogen, which is the predominant fuel source for most sports and activities, as studies show.

6

SALMON AND OILFISH

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 significant and well-known, as thehurt numerous benefits for your health and help fight disease, according to studies.

7

DRY FRUITS

You can get many different types of dried fruit, and they all have a naturally high sugar content, as well as providing antioxidants and micronutrients. This makes them great bets for gaining weight, especially since they are convenient to eat and taste great.

Dates are a great choice as they are nutritious, full of fiber and rich in antioxidants. They’re also versatile and simple to prepare as a high-calorie snack. Just two medjool dates alone provide about 130 calories.

8

CEREALS

We’re not talking about that high-sugar processed cereal. look for healthy cereal, as oat cooked with whole milk. Is it possible to get about 130 calories from a 1-cup serving of cooked oatmeal.

Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants, according to studies.

9

EGGS

The eggs are an excellent choice when it comes to building muscle. That’s because they provide a great combination of high-quality protein and healthy fats. Each large raw egg weighing 2 ounces, in shell (50 grams), has about 74 calories.

But it is very important to eat the whole egg. In fact, nearly all of the beneficial nutrients in eggs are found in the egg yolk.