Weight Gain: It can be just as difficult for some people to gain weight or add muscle as it is for others to lose weight.
The simple addition of certain foods to your diet can both enhance your weight gain efforts and help you stay healthy at the same time.
Boost your weight gain and muscle gain the healthy way with these 10 foods.
1. A protein smoothie made at home:
Gaining weight can achieved quickly and nutritionally by drinking homemade protein smoothies.
The most nutritious way to consume smoothies is to make them yourself, since commercial versions have a lot of sugar and lack nutritional value. As well as being able to choose flavors and nutrients, it gives you full control over the preparation.
You can try these tasty variations. The two can combined with 2 cups (470 mL) of dairy milk or soy milk if you have lactose intolerance. Compared to other alternative milks, both contain more nutrients and calories.
- One banana, one scoop of chocolate whey protein, and one tablespoon (15 mL) of peanut butter make a delicious chocolate banana nut shake.
- Vanilla berry shake: A vanilla berry shake can made by mixing fresh or frozen mixed berries, ice, full-fat Greek yogurt, and a scoop of vanilla whey protein powder.
- 1 avocado, one scoop of chocolate whey protein, and one tablespoon (15 mL) of hazelnut butter go into 15 ounces (444 mL) of chocolate milk.
- One apple sliced, one cup of full fat Greek yogurt, one scoop of vanilla or caramel-flavored whey protein, and one tablespoon (15 mL) of sugar-free caramel sauce or flavoring will make a delicious caramel apple shake.
- Vanilla blueberry shake: The following ingredients can added to the 1 cup (237 mL) of blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yogurt, and sweetener if you like.
- Spinach shake: Make a spinach shake with spinach, avocado, banana, pineapple, and unflavored or vanilla whey protein.
In addition to providing around 400–600 calories, these smoothies contain large amounts of protein, vitamins and minerals.
2. Drinking milk:
Weight gainers and muscle builders have used milk for centuries.
Besides being a good source of calcium, it is also a good source of carbohydrates, proteins, and fats.
Casein and whey proteins both found in milk, making it an excellent protein source for those looking to add muscle. Combining it with weightlifting has even shown to help you build muscle.
It has also been found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.
3. The potato and starch:
Extra calories can easily added to a diet by adding potatoes and other starchy foods.
A popular Instagram trend is sweet potato toast, which you can make with sweet potatoes. There is no need to spend hours on preparation. Using a toaster or toaster oven, toast a medium-sized sweet potato after washing, drying, and thinly slicing it.
Once that done, you can add any toppings you like. Try slathering it with mashed avocado and topping it with a fried egg (300 calories per serving). Your post-workout snack or breakfast is now complete.
4. The rice:
Weight gain can achieved with rice, which is a convenient, low-cost source of carbs. There are 204 calories, 44 grams of carbohydrates, and very little fat in one cup of cooked white rice (158 grams).
In addition to being calorie-dense, rice is also high in carbohydrates and calories. As a result, you eat more food, especially if you are unable to eat much or are getting full quickly.
Adding premade meals and other protein sources to microwavable rice packs is an easy solution when you’re on the go.
To create varied meals throughout the week, you can prepare a large pot of rice, refrigerate it or freeze individual portions. Then, you can combine it with different proteins and healthy fats.
5. Peanut butter and nuts:
If you want to gain weight, nuts and nut butters are the right choices.
There are 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats in just a quarter cup of raw almonds.
In addition to being calorie-dense, nuts add hundreds of calories per day, just two handfuls with a meal or snack.
A variety of snacks and dishes can made high-calorie with nut butters, such as smoothies, yogurt, and crackers.
Here’s a quick pick-me-up smoothie made with peanut butter and bananas (270 calories). Replace peanut butter with another nut butter if you have an allergy to peanuts.
6. An additional source of protein:
Gaining weight with protein supplements a common strategy used by athletes and bodybuilders. In addition to whey protein, soy protein, egg protein, and pea protein are available.
When combined with strength training, whey protein supplements and mass gainers can be very cost-effective ways to gain mass.
It is not true that whey protein is unnatural or unhealthy. Several studies have shown that whey protein can improve health markers and reduce disease risk.
As your daily protein requirements increase while training, protein supplements become even more vital.
7. Various dried fruits:
Besides providing antioxidants and micronutrients, dried fruit is a high-calorie snack.
Dried fruit comes in a variety of varieties and has a naturally high sugar content. The convenience of eating them and the delicious taste make them suitable for gaining weight.
Despite what many people believe, fruits don’t lose most of their nutrients when dried. In addition to fiber, dried fruits also retain most of their vitamins and minerals.
A whey protein shake or some meat along with some dried fruit can be a healthy combination. The combination of nuts and plain Greek yogurt provides a healthy blend of fats, proteins, and other nutrients.
Nutritious, high in fiber, and full of antioxidants, dates are a rich source of nutrition. A high-calorie snack like these is also versatile and easy to prepare. Two Medjool dates provide approximately 130 calories.
8. Bread with whole grains:
You can gain weight by eating whole grain bread.
With bread and proteins like eggs, meat, and cheese, you can create some very simple, high-calorie, and well-balanced meals.
Whenever possible, choose whole grain and seeded varieties. Ezekiel bread is a healthier version available in most grocery stores.
Besides being easy, versatile, and portable, they are also one of the most effective ways to gain weight. Among their ingredients, you’ll find meats, cheese, veggies, nut butter spreads, avocados, and more.
Here are some sandwich recipes you might like. There are several creative takes on the classic grilled cheese, from the Reuben to healthy wraps.
9. The cereal bar:
If you’re on the go, some of the healthy cereal bars on the market can be a healthy high-calorie snack. It is common for bars to contain 150–200 calories on average.
Additionally, they contain a mixture of slow- and fast-digesting carbohydrates, making them a wise choice before or after a workout.
Combine cereal bars with other protein sources for a snack or meal on the go, such as full fat Greek yogurt, boiled eggs, cold cuts, or protein shakes.
In spite of the fact that some cereal bars are healthy, many others are unhealthy due to added sugars, oils, salts, and preservatives. Make your own bars if you interested. You’ll surprised at how easy it is.
10. A dark chocolate bar:
There many health benefits associated with dark chocolate, including antioxidants.
There is evidence that dark chocolate (the seed from which chocolate made) helps regulate stress hormones and blood sugar levels.
Additionally, it may help reduce the risk of heart disease, some cancers, inflammation, stress, and type 2 diabetes.
There are many calories in dark chocolate, as it has a high calorie density, like other high fat foods.
In addition to providing micronutrients and health-promoting compounds, such as fiber, magnesium, and antioxidants, each 100-gram (3.5-ounce) bar contains 60–75 percent cacao solids.
