For some people weight gain or muscle gain can feel as difficult as losing weight is for others. For weight gain, you need to try to take in more calories than you burn throughout the day by eating many frequent, smaller meals.
Adding certain foods to your diet can provide extra calories and nutrients, like protein, to make weight gain efforts both safe and effective.
Here are some healthy foods to eat that help with weight gain.
Dairy Milk
Dairy milk has been used as a weight gainer or muscle builder for decades. It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals. If you’re trying to build muscle, milk is an excellent protein source that provides both casein and whey proteins.
Rice
Rice is a convenient, low-cost carb source that can be part of a weight gain eating plan. Rice is also fairly calorie-dense, meaning you can obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you don’t feel that hungry or get full quickly.
Nuts and nut butter
Nuts and nut butter can support an eating plan focused on weight gain. Since nuts are calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. However, make sure you pick 100% nut butter with no added sugar or extra oils. Or better yet, make your own from this homemade almond butter recipe. It’s easy to make and easy on your wallet, too.
Red meat
Red meat, including beef or pork, are probably one of the most effective muscle-building foods available. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. Fattier cuts of meat have additional calories.
Potatoes and complex carbohydrates
Potatoes and other complex carbohydrates are a cost-effective way to add extra calories. Complex carbohydrates can lead to a steady release of energy. They also provide other nutrients and food groups, such as potassium, fiber, vegetables, or whole grains. Not only do potatoes and other complex carbohydrates add calories, but they also increase the storage of complex sugar compounds in muscle called glycogen. Glycogen is the predominant fuel source for most sports and activities.
Salmon and oily fish
Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids. Omega-3 fatty acids offer numerous benefits and may be linked to less likelihood of several diseases, such as heart disease.
Protein supplements
Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including whey, soy, egg, and pea.
Whey protein supplements and mass gainers (supplements that might help you gain muscle mass) can be effective strategies to gain weight, especially when combined with strength training.
Homemade protein smoothies
Homemade protein smoothies can be a highly nutritious and effective way to gain weight. Making your own smoothies gives you full control over the ingredients and can help you boost calories.
Gaining weight in a healthy way requires a balanced approach. Aim for a calorie surplus, consume a variety of nutrient-rich foods, and combine your diet with regular strength training exercises to build muscle mass. Consulting with a registered dietitian can provide personalized guidance based on your specific needs and preferences.
