For some people, gaining weight or adding muscle can be as difficult as losing weight for others.

For some people, gaining weight or adding muscle can be as difficult as losing weight for others.

However, simply adding certain foods to your diet can make your efforts to gain weight healthy and effective.

Here are 8 of the best foods to help you gain weight or add muscle, in a healthy way.

1. Homemade Protein Smoothies

Drinking homemade protein shakes can be a highly nutritious and fast way to gain weight.

Preparing your smoothies is the best way, as commercial versions are often full of sugar and free of nutrients. It also gives you total control over taste and nutrient content.

Here are some tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.

Chocolate smoothie with nuts and banana: add 1 banana, 1 tablespoon of chocolate whey protein and 1 tablespoon (15 ml) of peanuts or other nut butter.
Vanilla and berry smoothie: combine 1 cup (237 ml) of fresh or frozen berries, ice, 1 cup (237 ml) of natural yoghurt rich in protein and 1 tablespoon of whey protein vanilla-flavoured.
Chocolate and hazelnut smoothie: combine 15 ounces (444 ml) of chocolate milk with 1 tablespoon of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
Caramel apple smoothie: add 1 sliced ​​apple, 1 cup (237 ml) of plain yogurt, 1 tablespoon of caramel or vanilla whey protein and 1 tablespoon (15 ml) of caramel sauce or flavoring unsweetened.
Vanilla and blueberry smoothie: combine 1 cup (237 ml) of fresh or frozen blueberries, 1 tablespoon of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sweetener if necessary.
Super green smoothie: combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 tablespoon of flavored whey protein or vanilla.
All these smoothies provide about 400 to 600 calories, along with a large amount of protein and other important vitamins and minerals.

2. Milk

Milk has been used to gain weight or build muscles for decades.

It provides a good balance of proteins, carbohydrates and fats and is a good source of calcium, in addition to other vitamins and minerals.

For those looking to add more muscle, milk is an excellent source of protein that provides casein and whey protein. Research has also shown that it can help you add muscle when combined with weight lifting.

Furthermore, studies have found that milk, or combined whey and casein, can lead to a greater mass increase than other protein sources.

Try drinking about one or two glasses as a snack, with a meal or before and after a workout if you train.

3. Rice

Rice is a cheap and convenient source of carbohydrates to help you gain weight. Only 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbohydrates and very little fat.

It is also quite dense in calories, which means you can easily get a large amount of carbohydrates and calories from a single portion. This helps you eat more food, especially if you have little appetite or fill up quickly.

When you’re traveling or in a hurry, you can easily add two-minute packs of microwave rice to other sources of protein and prepared foods.

Another popular method is to prepare a large pot of rice for the week and combine it with some healthy proteins and fats.

4. Nuts and Nut Butters

Walnut nuts and butters are a perfect option if you’re trying to gain weight.

Only a small handful of almonds contains more than 7 grams of protein and 18 grams of healthy fat.

Since they are very high in calories, only two handfuls a day with a meal or snack can quickly add hundreds of calories.

Walnut butters can also be added to a variety of snacks or dishes, such as smoothies, yoghurts and more.

However, be sure to choose 100% nut butters without added sugar or additional oils.

5. Red Meats

Red meat is probably one of the best foods available for muscle development.

For example, the steak contains about 3 grams of leucine for every 6 ounces (170 grams). Leucine is the key amino acid that your body needs to stimulate the synthesis of muscle proteins and add new muscle tissue.

In addition to this, red meat is one of the best natural sources of dietary creatine, which is possibly the best supplement for muscle development in the world.

Consider choosing fatter cuts, which provide more calories than lean meats, which helps you take extra calories and gain weight.

In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and underwent resistance training six days a week for six weeks.

6. Potatoes and Starches

Potatoes and other starchy foods are a very simple and inexpensive way to add extra calories.

Try choosing one of these healthy sources of starchy carbohydrates:

Potatoes and sweet potatoes
Winter tubers
Beans and legumes
Potatoes and other starches not only add carbohydrates and calories to help you gain weight, but they also increase muscle glycogen reserves.

7. Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Of all the nutrients that salmon and blue fish provide, omega-3 fatty acids are among the most important and known.

They offer numerous health benefits and fight disease.

Only a 6-ounce salmon steak (170 grams) provides about 350 calories and 4 grams of omega-3 fat. The same portion contains 34 grams of high quality protein, which helps you build muscle or gain weight .

8. Protein Supplements

Taking protein supplements is a common strategy for athletes and bodybuilders who wish to gain weight.

Whey protein supplements and greasers can be a very simple and inexpensive strategy to gain weight, especially when combined with strength training.

Some people think that whey protein is not healthy or unnatural, but it is not. Whey proteins are produced from dairy products and have been shown to improve health markers and reduce the risk of disease.

It can be even more important if you train too, as your daily protein requirement increases.

Like meat and other animal products, whey proteins contain all the essential amino acids needed to stimulate muscle growth.


I'm Mr. Umar Shahzad Bachelors in Business Administration from National Textile University Faisalabad. It's my passion to work on I'm also Worked As A Quality Auditor & Currently I am Working Assistant Marketing Manager.

Write A Comment