For some people, gaining muscle mass can be similarly as troublesome as getting in shape for other people.
But, by adding several foods to your eating routine, you will be able to gain weight or muscle mass fast and safely. Some of these foods are :
1. Milk :
Milk has been used as a muscle builder or weight gainer for decades. It is a great combination of fat, proteins and carbohydrates. It is also an excellent source of calcium and vitamins. People who are trying to gain weight and add more muscle, is a phenomenal protein source that gives both casein and whey proteins.
2. Rice :
Rice is a low cost source for weight gaining. Just 1 cup or 165 grams of cooked rice provides you 190 calories, 43 gram of carbs and very little fat. Many people find it more easy to incorporate rice into their meals containing proteins and vegetables.
3. Dried Fruits :
Different types of dried fruit are easily available in the market. It is a high calorie snack with great taste and convenient to eat that provides you much protein, fibers, vitamins and other nutrients.
Dried fruits may be a good option for gaining weight containing very high sugar contents. 1/4 cup of dried fruit contains around 130 of calories. You can try the combination of some dried fruits with protein source like whey protein shake.
4. Dark Chocolates :
Dark chocolate is a high-calorie and high fat food that contains many antioxidants other health benefits.
If you are looking to gain weight you should select chocolate that contains a cacao content of at least 70%. Each 100 grams of dark chocolate bar contains around 600 calories.
5. Cheese :
Cheese is good source of protein, calcium, fat, and calories. A person looking to gain weight should select full-fat cheese. 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 important to eat the whole egg because most of beneficial nutrients are contained in the yolk. (Read: Egg Facts-Nutrition, Calories and Health Benefits)
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 supplements and mass gainers can be a simple and practical technique to put on weight.
A few people think that whey protein is unfortunate or 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.
Starch also helps to provide energy in the form of glucose. Glucose is stored in the body as glycogen. Glycogen can improve your performance and energy during the workout. (Read: Sweet Potato Benefits for Health)
9. Avocados :
Avocados are high in calories, healthy fat, vitamins, minerals and fibers. Avocado is a great food to help you gain weight. One large avocado contains around 322 calories, 17 grams fiber and 29 grams of fat.
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.
12. Salmon Fish :
Salmon fish is an excellent sources of protein and healthy fats. It also contains omega-3 fatty acids.
Just 170 grams (6-ounces) of salmon fish contains about 240 of calories. It can be a good choice for those who are looking to gain weight.
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