There are many weight gainers and muscle mass builders available in the market, but it’s always said that the best way to enhance your body is by eating naturally.
Gaining muscle mass and weight is not as easy as it seems and is equally difficult like losing weight.
If you struggle with gaining weight or muscle mass, here are few foods to help you with it:
1. Milk:
Milk has been used for decades as a weight gainer or muscle builder. It provides healthy protein, carbohydrate and fat stability and is a fantastic source of calcium, as well as many vitamins and minerals. Milk is an excellent protein source for anyone looking to upload larger muscles.
For those seeking to upload greater muscle, milk is an exceptional protein source that provides each casein and whey proteins. Additionally, research have located that milk, or whey and casein blended, can result in extra mass gain than other protein sources. Try consuming around one glass, with a meal, or before and after a workout in case you are training.
2. Rice:
Rice is a low-cost carb source which can help you gain weight. There are 190 calories, 43 grams of carbs and very little fat in just 1 cup (165 grams) of cooked rice which makes it fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. Rice help you eat more food, especially if you have a poor appetite or you get full quickly.
(Note: Extremely large amounts may not be wise due to their potential arsenic and phytic acid content which can cause toxicity and reduce the absorption of zinc and iron.)
3. Pasta:
Pasta is a calorie-dense source of carbs. Simply add the sauce and you're ready to go. Two cups of cooked pasta has almost 400 calories, a cup of sauce adds approx. 160 calories, two tablespoons of cheese on top add another 45 calories, and here you are with no less than 600 calories in one meal. Pasta is also a good source of other essential nutrients to keep your healthy as you gain weight. For example, a cup of pasta, offers 10 percent of the daily value for iron which is obviously an essential mineral. It also supplies the B-complex vitamins which help you make energy from the food you eat, especially folate, a nutrient involved in red blood-cell growth and oxygen transport.
4. Whole eggs:
Eggs are great to gain healthy weight and add some muscle mass. They are packed with protein, vitamins, and minerals and they also give you the energy you need to get through the day. Eggs are versatile too, so you can make them however you like: simple boiled, scramble, half fry, or even an omelette.
Eggs are said to provide a great combination of high-quality proteins and healthy fats, both of which, are important for adding muscle mass. Also, it’s very important to eat the whole egg and not just the white part because, almost all of the beneficial nutrients in eggs are found in the yolk. On average, you can easily eat three eggs per day if you want. In fact, many athletes or bodybuilders will eat even six or more eggs daily.
5. Potatoes:
Potatoes add carbs and calories to help you gain weight and 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 fibre, as well as resistant starch, which can help nourish your gut bacteria.
6. Nuts and Nut Butter:
Nuts and nut butters are a great choice if you're looking to gain weight and add some muscle mass. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats, pretty amazing, isn’t it?
Nuts are very calorie-dense, so just two handfuls per day as a snack can quickly add hundreds of calories to your diet. Nut butters (especially Peanut butter) can also be added to a variety of snacks or dishes, such as smoothies, yogurts, a plain whole wheat bread and much more.
(Keep in mind that you pick 100% nut butters with no added sugar or extra oils.)
7. Cheese:
Cheese is considered to be a very good source of protein and also rich in healthy fats. It has been a staple food for centuries. Since cheese has an incredible taste in itself, you can incorporate it into most dishes and easily add several hundred extra calories to the meal.
8. Chicken breast/thighs:
Cooked chicken breast (172 grams) contains approximately 54gms of protein. This is equal to approx. 31gms of protein per 100 grams. It also has approx. 165 calories per 100 grams. 80% of the calories comes from protein, while just 20% comes from fat.
On the other hand, if you are looking for a high-calorie food for just weight gain, instead of the breast, try chicken thighs. They are loaded with protein, vitamins, and minerals.
(Note: Don’t go overboard as chicken thighs contain a high amount of saturated fats as well.)
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