Doctors usually advise people who consistently weigh too little to gain weight, as this can lead to a variety of health issues. Athletes and bodybuilders may also hope to gain weight by building muscle.
While gaining weight can be difficult, the following foods may be beneficial. They can also help you gain muscle and improve your overall health.
Foods that help you gain weight quickly.
The nutrient-rich foods listed below can assist a person in gaining weight safely and effectively.
Milk contains a combination of fat, carbohydrates, and proteins.
It also contains a lot of vitamins and minerals, including calcium.
Milk’s high protein content makes it an excellent choice for muscle-building.
According to one study, drinking skims milk after a resistance training workout helped to build muscle more effectively than a soy-based product.
A similar study involving women in resistance training found that those who drank milk after their workout performed better.
Milk can be added to the diet throughout the day for anyone looking to gain weight.
2. Protein shakes
Protein shakes can help a person gain weight quickly and easily. When consumed shortly after a workout, a shake is most effective in aiding muscle growth.
It is important to note, however, that premade shakes frequently contain extra sugar and other additives that should be avoided.
A cup of rice has about 200 calories and is high in carbohydrates, which contribute to weight gain. Many people find it simple to incorporate rice into protein- and vegetable-rich meals.
4. Red meat.
Consuming red meat has been shown to aid in muscle growth and weight gain.
Steak contains both leucine and creatine, which are important nutrients for increasing muscle mass. Steak and other red meats are high in protein and fat, both of which promote weight gain.
While it is recommended that people limit their consumption, leaner cuts of red meat are better for the heart than fattier cuts.
According to one study, adding lean red meat to the diets of 100 women aged 60–90 helped them gain weight and increase strength by 18% while participating in resistance training.
5. Nuts and nut butter.
Consuming nuts regularly can assist a person in safely gaining weight. Nuts make an excellent snack and can be incorporated into a variety of dishes, including salads. The most health benefits come from raw or dry roasted nuts.
Nut butter without added sugar or hydrogenated oils can also be beneficial. The nuts themselves should be the only ingredient in this butter.
6. Whole-wheat bread.
These bread contain a lot of complex carbohydrates, which can lead to weight gain. Some have seeds in them, which provide additional benefits.
7. Additional starches.
Some of the foods mentioned above use starches to help with muscle growth and weight gain. They bulk up meals and increase calorie intake.
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