If your goal is weight gain, milk may be able to help you do this. Milk is a good weight gainer. It offers a mix of fat, carbohydrates and proteins. Milk contains two highly digestible and absorb-able proteins, Casein and whey. It can lead to greater mass gain than other protein sources.
Milk is a rich source of calories and protein. Studies show that drinking it after exercise may help you build muscle mass and support healthy weight gain.
if you are gaining weight, milk can be added to the diet throughout the day.
Rice is also good source of carbohydrates, fiber and nutrients, which helps to weight gain. Just 1 cup of cooked rice provides 200 calorie, 43 grams of carbs and very little fat.
It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.
Home Made Protein Shake
Drinking homemade protein shake can be a highly nutritious and quick way to gain weight.
Even though store-bought protein shakes are great, too many of them have loads of sugar and almost no nutrients. It’s always better to make your own homemade shakes that’ll give your body all the vitamins it need to gain weight and muscle. For examples-
- Chocolate banana nut shake- 2 cup of milk+ 1 banana+ 1 scoop of chocolate whey protein+1 table spoon of peanut butter.
- Vanilla Berry Shake- 2 cups of milk + 1 cup of fresh mixed berries + 1 cup of high-protein natural yogurt + 1 scoop of vanilla whey protein and ice.
- Super green shake-1 cup of spinach, + 1 avocado + 1 banana + 1 cup of pineapple + 1 scoop of unflavored or vanilla whey protein.
Nuts and nut butters
Nuts and nut butters are the best choice for weight gainer. Nuts and nut butters in particular are two more products that should definitely make it into your muscle-building meal plan. Pretty much all of them are filled with good calories, proteins, and healthy fats.
Potato and Starch
Potato and some starch may also boost your muscles and weight gain.
They add bulk to meals and boost the number of calories consumed.
Some other foods rich in starches include:
- Potatoes and sweet potatoes
- Winter root vegetables
- Beans and legumes.
Not only do potatoes and other starches add carbs and calories to help you gain weight.
Dry fruit is a high-calorie snack that also provides antioxidants and micro-nutrients.
Simple dried fruits like pineapple, cherries, or apples can do a good job at gaining you some muscle mass too! Despite popular opinion, fruits do not lose their nutrients when dried because their fiber content helps retain all the vitamins!
Avocados are high in fat.but it’s monusaturated fat, which is a “good” fat that helps lower bad Cholesterol. The avocado is loaded with fats. Avocados have a lot of calories.
Avocados are also high in vitamins, minerals and various beneficial plant compounds.
Try adding avocados to your main meals and other dishes such as omelets or sandwiches.
Eggs and Red Meat
Eggs are one of the best foods for gaining weight and building muscle.
Egg contain calories, protein healthy fats, folate, calcium, zink, phosphorus, selenium, and vitamins A, B5, B12, D, E, K and B6. They also contain omega-3 fatty acids and dietary cholesterol.
A large egg contain about 6 g of high-quality protein, which may help you gaining weight.
Red meat is an excellent source of protein that will help you gain muscle. First of all, it contains leucine and creatine, two powerful nutrients for muscle protein stimulation and new tissue formation. The fattier the meat, the more calories you will take it.
Dark chocolate can help you get toned and fit. The thing is, dark chocolate with a cocoa content of at least 70% is the ultimate source of antioxidants that boost your health and exercise performance.
Salmon and Oily Fish
Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high-quality protein to help you build muscle.
Salmon, red meat, eggs and oily fish are excellent source of protein and healthy fat.
Oily fish like salmon and tuna provide your body with high-quality protein and healthy fats that not only help you bulk up but also benefit your overall health.