Here are 5 of the best foods to help you gain weight or add muscle, the healthy way.
For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.
Additionally, studies have shown that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.
Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
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.
When you are on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.
Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.
However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause metal toxicity and phytic acid can reduce the absorption of zinc and iron
3. NUTS AND NUT BUTTERS
Since they are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.
However, make sure you pick 100% nut butters that have only two or three ingredients and no added sugar or extra oils.
4. RED MEATS
In addition to this, red meats are one of the best sources of dietary creatine, which is possibly the world’s best muscle-building supplement.
They also have more calories and fat than leaner meats, helping you take in extra calories and add weight.
In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and performed resistance training sessions six days a week for six weeks.
The women gained mass, had an 18% increase in strength and an increase in the important muscle-building hormone.
Both lean and fatty meats are a great source of protein, although fatty meat provides more calories, which can help you gain weight.
5. POTATOES AND STARCHES
Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.
Glycogen is the predominant fuel source for most sports and activities.
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria