Weight Gain – 7 Foods To Help You With This

For some people, gaining weight or muscle mass can be as difficult as losing weight. However, adding certain foods to your diet can prove very effective when it comes time to gain a healthy weight.

Below we show you the top 7 foods for gaining weight or gaining muscle in a healthy way.

1. Homemade protein shakes

Drinking protein shakes can be a very nutritious and quick way to gain weight.

It’s best to prepare your own smoothies as commercial versions are often sugar-laden and nutrient-free. Preparing your own drinks also allows you to change the taste and nutrient content.

Here are some delicious variations for you to try. You can combine each with 2 cups (470 ml) of milk or an alternative such as almond milk.

Nut, banana and chocolate smoothies

Ingredients

• 1 banana.
• 2 teaspoons of milk chocolate-flavored whey protein (10 ml).
• 1 cup of skim milk (200 ml).

Preparation

• Combine the ingredients until you get a homogeneous liquid and drink it after exercise.

Avocado, chocolate and hazelnut smoothies

Ingredients

• 2 cups of chocolate milk (400 ml).
• 2 teaspoons of chocolate flavored whey protein (10 ml).
• 1 tablespoon of hazelnut butter (20 g).
• 1 avocado

Preparation

• Blend all ingredients for a few minutes and enjoy a post-workout shake.

Super green shake

Ingredients

• 1 cup of spinach (60 g).
• 1 avocado.
• Ripe banana.
• 1 cup of pineapple (150 g).
• 2 teaspoons of whey protein, flavored or vanilla (10 ml).

Preparation

• Mix all ingredients well and drink.

The above smoothies contain around 400 to 600 calories as well as a large amount of protein and other important vitamins and minerals.

2. Milk

Milk has been used for years to gain weight or gain muscle. Provides a good balance of proteins, carbohydrates and fats. It is also an excellent source of calcium as well as other vitamins and minerals.

In addition, studies have shown that milk or its whey and casein in combination  can help you gain more muscle mass than other protein sources.

Try to drink one or two glasses as a side dish with meals or before and after exercise.

3. Red meat

Red meat is perhaps one of the best foods for building muscle.

For example, a steak contains about 3 grams of leucine for every 6,170 grams. Leucine is a key amino acid that the body needs to stimulate protein synthesis and add new muscle tissue.

Additionally, red meat is one of the best dietary sources of creatine. This is probably the best muscle building supplement. Red meat also contains more fats and calories than lean meat, which makes it more helpful when trying to gain weight.

4. Potatoes and starch

Potatoes and other starchy foods are a simple and cheap way to add extra calories.

Try choosing healthy sources of starchy carbohydrates:

• Oat
• Corn
• Potatoes and sweet potatoes
• Winter vegetables
• Beans and legumes

Potatoes and other starches not only provide carbohydrate and extra calories to help you gain weight in a healthy way; they also increase the reserves of muscle glycogen.

Glycogen is a fuel source that is mainly used in most sports and activities. Many of these carbohydrate sources also provide important nutrients and fiber, as well as resistant starches that can help nourish your gut bacteria.

5. Salmon

Like red meat, salmon and other cold-water fish are excellent sources of protein and important fatty acids. Of all the nutrients that salmon and coldwater fish contain, omega 3 fatty acids are among the most important and best known.

Omega 3 fatty acids are very important and provide us with many health benefits. They also fight disease.

• Just one 170g salmon fillet contains about 350 calories and 4g omega-3s.
• It also contains 34 grams of high-quality protein which helps with muscle development and weight gain.

6. Avocados

• Just one large avocado (200 grams) contains approximately 322 calories, 29 grams of fat, and 17 grams of fiber.
• Avocados are also rich in vitamins, minerals, and other nutrients.

Try adding avocados to your main dishes and other meals such as omelettes and sandwiches.

7. Weight gain and Dark chocolate

High-quality dark chocolate provides high amounts of antioxidants and many health benefits. Most people recommend consuming dark chocolate that contains at least 70% cocoa.

Like other high-fat foods, dark chocolate has a very high caloric density. This means that it is very easy to get a lot of calories from it

• Each 100-gram bar contains approximately 600 calories
• It is also packed with micronutrients and health-promoting elements such as fiber, magnesium and antioxidants.

The secret to gaining weight is to consume more calories than your body needs. Weight gain is also important. You want to add weight in such a way that the calories turn into muscle, not just fat. Add the items from the list above to your daily meals and keep using them until you reach your target weight.