While some are trying to shed that extra fat, other find it extremely difficult to gain extra inches. Plus, eating junk food is not going to work for people who can’t gain weight. The only solution to this is to eat food rich in protein and healthy fats like avocados, nuts, milk, or salmon. Adding the foods on our list to your diet as a main dish or a snack will help you gain muscles and weight. Along with the proper diet exercise will do wonders to your muscles.
Here is the list of the 10 best foods that are incredibly beneficial in weight gain and muscle building.
- Homemade protein smoothie: A Healthy Protein- Rich Drink
You will find different types of smoothies in the market to lose weight, maintain weight and gain weight. It is better to fuel your body with the homemade smoothie as store-bought ones contain too many preservatives, sugar and has no nutrients. All it takes good ingredients and right recipe to make a healthy and tasty smoothie. For instance: If you like the chocolate taste, go for the chocolate banana shake. Take 470 ml or 2 cups of milk, 1 banana, 1 tbsp of peanut butter or any nut butter and 1 scoop of chocolate whey protein.
Protein powders are available in various delicious flavours, you can try any flavour you like.
- Milk: Essential for healthy and strong bones
Milk contains all the essential nutrients like carbs, healthy fats, proteins, calcium as well as casein and whey proteins. According to studies, drinking skim milk after a workout helps to build muscle effectively than any soy-protein drink. People who don’t train should only take 1 or 2 glasses of milk with a meal.
- Tofu: Helps in good muscle function
Tofu is the best plant protein, produced from soy milk and is a good food option for vegetarians and vegans. It is a plant-based source of leucine, calcium, and protein required for proper muscle function.
- Whole Eggs: Loaded with antioxidants
When it comes to the best and healthy muscle- building foods, eggs is one of them and the first choice of regular gym goers, athletes and bodybuilders. Eggs are loaded with essential vitamins, minerals, proteins, healthy fats as well as antioxidants. All the beneficial elements are present in the yolk.
- Avocados: Helps in Maintaining Healthy Muscles
Avocados are incredibly nutritious and have impressive health benefits. It is considered as the best foods to gain weight. One avocado contains 332 calories, 17 gms of fiber, 29 gms of fat and also rich in vitamin C, vitamin E and vitamin K. If you want to gain weight, add them to your sandwiches and salads.
- Brown Rice: Gives Loads of Calories
Brown rice is a nutritious grain loaded with fiber, vitamins and minerals. Do you know just one serving of brown rice provide your body with the needed calories, carbs and healthy fats? So, combine them with vegetables and lentils to get enough for weight gain and build muscle.
Note: Brown rice also has phytic acid and potential arsenic content, which is why eating too much brown rice can be bad for your health.
- Beans: Helpful in muscle toning
Beans are tasty additions to your meals. They are low in fat, rich in protein and are widely available at affordable price. Cooked kidney beans and black beans has 15 gms of protein per cup. Plus they are high in iron, fiber, vitamin B and magnesium. They promote a healthy appetite and supports muscle tone.
- Lentils: A quick meal for muscles
Lentils are inexpensive, easy to cook and the best way to gain weight quickly. You can add them to soup, salads and rice. Just one cup of lentils has 230 gms of calories, 18 gms of protein and 40 gms of quality carbohydrates. Three main varieties of lentils are red, green and brown, each has a slightly different flavour. They will not only enrich the body with long-lasting energy but will also keep the blood sugar steady.
Which food do you think is the best to build muscles and weight gain? Do you think weight gain supplements are effective? If yes, which is a reliable online store to buy the best weight gainer? Share the information with us in the comment section below.