Gaining weight or building muscle can be just as challenging for some people as losing weight is for others.
However, merely including a few of these foods in your diet can improve both the health and efficacy of your attempts to gain weight.
According to MedicalNewsToday, here are the top 5 healthy foods for gaining weight or building muscle.
1. Make-your-own protein smoothies
Making your protein smoothies at home might be a quick and highly nourishing approach to gaining weight.
The ideal method is to make your smoothies because store-bought ones are sometimes devoid of nutrition and loaded with sugar.
Additionally, you have complete control over the flavor and nutrient composition.
2. Milk
For decades, people have utilized milk to gain weight or build muscle.
In addition to being a healthy source of calcium and other vitamins and minerals, it offers a decent mix of proteins, carbohydrates, and fats.
Milk is a good source of casein and whey proteins for those looking to gain muscle mass. It can also help you gain muscle when mixed with weightlifting, according to research.
3. Rice
Rice is a practical, affordable source of carbohydrates that can aid with weight growth.
Additionally, rice has a high-calorie content, making it possible to easily get a lot of calories and carbs from a single dish.
This encourages you to eat more, especially if you have a poor appetite or quickly reach fullness.
4. Nut butter and nuts
If you want to put on weight, nuts and nut butter are excellent choices. Just two handfuls of nuts each day with a meal or as a snack can quickly accumulate hundreds of calories due to their high-calorie content.
Smoothies, yogurts, and crackers are just a few examples of foods that may be quickly transformed into high-calorie snacks by adding nut butter.
5. Red meat
Undoubtedly one of the best foods for gaining muscle strength is red meat.
Your body needs leucine to promote muscle protein synthesis and the growth of new muscular tissue. There are 456 calories and roughly 49 grams of protein in it as well.