For some people, gaining weight and muscle mass can be similarly as troublesome as getting in shape for other people. But, by adding several foods to your diet routine, you will be able to gain weight or muscle mass fast and safely. Some of the best weight gaining foods may include:
1. Milk:
Milk has been used as a muscle builder or weight gainer for decades. It is a great combination of proteins, carbohydrates, calcium and vitamins.
One cup (244 g) of whole milk contains:
- 146 calories
- 12.8 g carbohydrates
- 7.9 g protein
- 276 mg calcium
- 24.4 mg magnesium
- 222 mg phosphorus
- 349 mg potassium
- 24.4 mg cholesterol
According to a study, consuming skimmed milk after a resistance workout may help to build more muscle mass than soy products. According to a research, drinking skimmed milk after a resistance training workout helped to build muscles more effectively than a soy-based product.
In an another research, there was an improved result in women who drank milk following a resistance workout. Individuals who are trying to put—on weight and add more muscles, is a phenomenal protein source that gives both casein and whey proteins.
2. Rice:
Rice is low in cost and one of the best source for weight gaining. Per 100 gram long grain white rice provide you:
- 130 calories
- 28 g carbs
- 2.7 g proteins
- 10 mg calcium
- 1.2 mg iron
- 12 mg magnesium
- 43 mg phosphorous
- 35 mg potassium
Many people find it more easy to incorporate rice into their meals containing proteins and vegetables.
3. Nuts or Dried Fruits:
Different types of dried fruit are easily available in the market including almond, walnuts, peanut and pistachios. Nuts are high calorie snacks with yummy taste and convenient to eat that provides you much fibers, protein, vitamins and other nutrients.
It can be a great option for gaining weight containing very high sugar contents. Its one—fourth cup contains around 130 of calories. You can also try the combination of various nuts with protein source like whey protein shake.
4. Dark Chocolates:
Dark chocolate is a high-calorie and high fat food that contains many antioxidants and other health benefits. If you are trying to gain weight you should select dark chocolates that contains a cacao content of at least 70%.
Each 100 gram of dark chocolate bar (with 70-85% cacao solids) contains around:
- 605 calories
- 46.3 g carbohydrates
- 11 g fiber
- 43 g total fat
- 7.9 g protein
- 39.4 IU vitamin A
- 7.4 mcg vitamin K
- 73.7 mg calcium
- 12 mg iron
- 230 mg magnesium
- 311 mg phosphorous
- 722 mg potassium
- 2 mg cholesterol
5. Cheese:
Cheese is a good source of protein, calcium, fat, and calories. An individual looking to gain weight should select full-fat cheese.
Per one ounce (28 g) cheese contains:
- 113 calories
- 9.3 g total fat
- 7 g protein
- 281 IU vitamin A
- 3.4 IU vitamin D
- 202 mg calcium
- 7.8 mg magnesium
- 143 mg phosphorous
- 27.4 mg potassium
- 29.4 mg cholesterol
By adding this in most dishes, you can take the benefit of several hundred extra calories.
6. Eggs:
Eggs are the great source of healthy fat, high-quality protein and other nutrients. It is significant to eat the whole egg (with yolk) because most of beneficial nutrients are contained in the yolk.
One medium egg (approx 44g) contains about:
- 62 calories
- 4.4 g total fat
- 5.5 g protein
- 214 IU vitamin A
- 15.4 IU vitamin D
- 23 mg calcium
- 5.3 mg magnesium
- 84 mg phosphorous
- 59 mg potassium
There is no need to limit your egg consumption — you can easily eat three or more eggs per day.
7. Protein Supplements:
Protein is crucial to gain muscle mass. Whey protein and mass gainers can be a simple and practical technique for weight gaining. Many individuals think that whey protein and supplements are unnatural, yet this isn’t the situation.
Whey protein is produced using dairy and has been appeared to enhance markers of well-being and decrease ailment chance. You can use them before or after your gym workout and at any other point during of the day. It can be an inexpensive way to consume more calories and gain weight.
8. Potatoes and Starches:
Consuming potatoes and other starchy foods may be an another effective way to gain weight and muscle mass.
Some of the starchy foods are oats, corn, quinoa, buckwheat, potatoes, sweet potatoes, winter root vegetables, beans, legumes, pasta, whole-grain breads and cereals, etc.
One large potato provides:
- 278 calories
- 63.2 g carbohydrates
- 6.6 g dietary fiber
- 7.5 g protein
- 29.9 IU vitamin A
- 28.7 mg vitamin C
- 6 mcg vitamin K
- 44.8 mg calcium
- 3.2 mg iron
- 83.7 mg magnesium
- 209 mg phosphorous
- 1600 mg potassium
Starch also helps to provide energy in the form of glucose. Glucose is stored in the body as glycogen which can improve your performance and energy during the workouts. Potatoes are an all-star food for those who want to gain weight. So, add them into your diet.
9. Avocados:
Avocados are high in healthy fat, calories, fiber, minerals and vitamins. Avocado can be a great choice to help you gain weight.
One cup (about 146 grams) of sliced raw avocado contains:
- 234 calories
- 12.5 carbohydrates
- 21 grams fat
- 2.9 grams protein
- 17.5 mg calcium
- 42.3 mg magnesium
- 75.9 mg phosphorous
- 708 mg potassium
- 10.2 mg sodium
10. Healthy Fats and Oils:
Healthy oils include extra virgin olive oil, coconut oil and avocado oil. A tablespoon of olive oil contains about 120 of calories.
11. Whole Grain Breads:
Whole grain breads are another food which helps you to gain weight. Whole-grain breads contain complex carbohydrates, which can promote mass gain.
Per slice (28 gram) of whole wheat bread contains:
- 69.2 calories
- 1.9 g fiber
- 30 mg calcium
- 23 mg magnesium
- 56.6 mg phosphorus
- 69.4 mg potassium
- 3.6 g protein
- 11.6 g carbohydrates
12. Salmon Fish:
Salmon fish is an excellent sources of protein and healthy fats. It also contains omega-3 fatty acids. Per ounce (28 g) serving of salmon provides about:
- 58 calories
- 6.2 g protein
- 14 IU vitamin A
- 1 mg vitamin C
- 9.5 mcg folate
- 0.8 mcg vitamin B12
- 4.2 mg calcium
- 8.4 mg magnesium
- 70.6 mg phosphorous
- 108 mg potassium
- 17.6 mg cholesterol
It can be a good choice for those who are looking to gain weight.
Take Away
Put on weight could be as challenging as losing weight, but consistency can give you the best results. You should focus on lean muscle mass gaining that leads to a healthy weight gain.
For this, you can add certain weight gaining foods like milk, salmon, potatoes, sweet potatoes, avocado fruit, cheese, brown bread, banana, whey proteins, weight gainers, peanut butter and nuts, including walnut, almond and pistachio.