Yes, in the real world it is hard to gain weight just as much it is to loose weight for some people. So, while you can throw your face in them cheeseburgers and all that fast food, and fix your body you’ll still look like that red faced pimple sprinkled teenager. You want a good looking sexy body, so by the summer and the end of quarantine you’ll get to flex your shit.
Remember if you want to have that energy to help you work your body, you have to eat healthy first.
Here are 13 of the best foods to help you gain wight and fix your muscles, the healthy way.
1. Homemade Protein Smoothie
Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.
Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk. There are plenty delicious protein smoothie recipes out there. Avoid most commercial versions, which may contain added sugar and other stuff that’ll make you gain but of course the wrong way.
- Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.
- Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavored whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavoring.
- Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.
- Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of unflavored or vanilla whey protein.
- Vanilla blueberry shake: Combine 1 cup (237 ml) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if needed.
All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.
2. Milk
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.
While we won’t get into debates whether milk is good or bad for you, milk is actually a great weight gainer, and has been used as a muscle builder for decades, all that and you should still keep in mind that too much milk isn’t good for your body either. We don’t want them pimples.
Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins. Try drinking around one or two glasses as a snack, with a meal.
3. Nuts and Nut Butters
Ah! Nuts and nut butters, the perfect choice, the special ingredient for weight gainers. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats. Which means 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 with no added sugar or extra bullshit.
They’ll become your favourite ingredient once used, and are great for lots of different snacks or recipes.
4. Rice
Tired of pasta? Well rice is another convenient, low-cost carb source to help you gain that weight. Imagine, just one cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs, and all that with a minimal amount of fat. Rice is a great source of carbs that are easy to consume and digest. However, some types of rice are high in arsenic.
Rice is also calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single meal. It is recommended especially if you have a poor appetite or get full quickly, I shouldn’t be reminding you to chew I hope.
So one 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 can cause problems too, due to their potential arsenic and phytic acid content. While arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron.
5. Potatoes and Starches
Potatoes and other starch foods are very easy and cost-effective way to gain those extra calories. Not only do potatoes and other starches add carbs and calories — they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities.
Healthy starches are a great way to get important nutrients and fibre. Many of these carb sources also provide important nutrients and fibre, as well as resistant starch, which can help nourish your gut bacteria.
Try to choose one of these healthy sources of starchy carbs:
- Quinoa
- Oats
- Corn
- Buckwheat
- Potatoes and sweet potatoes
- Squash
- Winter root vegetables
- Beans and legumes
6. Dried Fruit
Dried fruits are rich in calories, as well as antioxidants and micronutrients, these high-calorie snacks are great for gaining weight, not to mention they’re convenient to eat and taste good.
Combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake, is a way to go. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients.
Dried fruit is packed with calories, healthy fibre and antioxidants. It’s an easy way to add nutrients and calories to your diet.
7. Avocados
Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great source to help you gain weight. Imagine that just one large avocado provides around 322 calories, 29 grams of fat and 17 grams of fibre.
Avocados are also high in minerals, vitamins and various beneficial compounds for your body. Adding avocados to your main meals and other dishes such as omelettes or sandwiches is another way to do it right.
8. Whole-Grain Bread
As you already know, or do not. Whole-grain breads are another good carb source to help you on your weight-gain journey. You can make some pretty simple, high-calorie balanced meals by combining bread with protein sources such as eggs, meat and cheese.
You can eat bread with pretty much every meal you eat, that’ll sure bring you some results, but make sure you eat the whole plate though. When purchasing bread, aim for natural whole-grain and seeded breads. Healthy versions, are available in most grocery stores.
9. Whole Eggs
Eggs are one of the most popular muscle-building foods on the planet. They provide a good combination of proteins and healthy fats. A lot of people give up the yolk for various reasons, it is important to eat the whole egg.
As long as you don’t have an intolerance to eggs, you can eat as many as you like. Also, keep in mind to listen to your body, three eggs a day is well enough, no to mention that you still use eggs while cooking other meals.
10. Red Meat
Red meat is probably one of the best muscle-building foods available. For example, a steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is a key amino acid your body needs in order to stimulate muscle protein synthesis and add new muscle tissue.
Make sure you bite on them fattier cuts which provide more calories than leaner meat, helping you take in extra calories and a great way to gain that weight. Make sure you mix in homemade salads with these type of meals, to balance things.
11. Salmon & Oily Fish
Like red meat, salmon and other fish, especially oily fish are excellent sources of protein and important healthy fats. Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.
Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. The same serving packs 34 grams of high-quality protein, helping you build muscle or gain weight.
12. Cheese
Cheese has been a staple food for centuries. It’s high in calories and fats, it’s also a great source of protein if consumed in large quantities.
Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add hundreds of extra calories.
13. Dark Chocolate
High-quality dark chocolate provides a ton of antioxidants and flavonoids. Flavanols are the main type of flavonoid found in chocolate. According to Cleveland Clinic, research has shown that flavanols have a very positive effect on heart health by reducing blood pressure and improving blood flow to the heart as well as the brain.
While each 100-gram (3.5-ounce) bar has around 600 calories, it is important to aim for dark chocolate with a cocoa content of at least 70%, less industrial sugars more cocoa.
While these foods will make sure you’ll gain weight fast, you can also spoil yourself with natural yogurts, which are also rich in calories and nutrients. Or you might even want to try those healthy cereals no ones buying in your neighbourhood’s grocery store, they’re healthy and rich in nutrients too.
As you gain your desired weight, make sure you stay active this whole journey. The couch is not your friend, it will suck the life out of you.
