How to Gain Weight in Muscle

People who chronically weigh too little, which can lead to a variety of health issues, are normally advised to gain weight by their doctors. Muscle gain will also help bodybuilders and other athletes gain weight.

Between 1988 and 2008, the number of underweight adults aged 20 to 39 years in the United States decreased from 3% to 1.9 percent, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.

A person who is underweight is likely to experience health issues, including:

  • infertility
  • developmental delays
  • a weakened immune system
  • osteoporosis
  • an increased risk of complication during surgery
  • malnutrition
Although gaining weight may be difficult, the foods listed below can help. They can also help you gain muscle and improve your overall health.

Foods to gain weight quickly

The nutrient-dense foods mentioned below will assist an individual in gaining weight safely and effectively.

1. Milk

Milk contains a healthy balance of fats, carbohydrates, and proteins. It also contains a lot of vitamins and minerals, such as calcium.
 
Milk is a healthy alternative for people who want to gain muscle because of its high protein content.
 
According to one report
According to Trusted Source, drinking skim milk after a resistance training exercise helped develop muscle more effectively than a soy-based product.
 
A related analysis of women who did resistance exercise found that those who drank milk afterward had better outcomes. Milk can be consumed during the day by those trying to gain weight.
 

2. Protein shakes

Protein shakes can assist a person in gaining weight quickly and easily. When consumed shortly after a workout, a shake is most effective in aiding muscle growth.
 
Premade shakes, on the other hand, sometimes contain extra sugar and other additives that should be avoided. Pay close attention to the marks.
 

3. Rice

Rice is a good source of carbohydrates, which lead to weight gain, and contains around 200 calories per cupTrusted Source. Many people find it easy to integrate rice into protein- and vegetable-rich meals.

4. Red meat

Red meat consumption has been shown to aid muscle growth and weight gain.

Steak is high in leucine and creatine, two nutrients that help build muscle mass. Steak and other red meats are high in protein and fat, all of which contribute to weight gain.

Although it is recommended that one consumes as little red meat as possible, leaner cuts of red meat are better for the heart than fattier cuts.

According to one report

According to Trusted Source, adding lean red meat to the diets of 100 women aged 60–90 helped them gain weight and strength when doing resistance training by 18%.

5. Nuts and nut butter

Regularly eating nuts can assist a person in gaining weight in a healthy manner. Nuts make a perfect snack and can be incorporated into a variety of dishes, including salads. The healthiest nuts are raw or dry roasted nuts.

Nut butters with no added sugar or hydrogenated oils may also be beneficial. The nuts themselves should be the only ingredient in these butters.

6. Whole-grain breads

These breads are high in complex carbohydrates, which may help you gain weight. Some may have seeds, which have additional health benefits.

7. Other starches

Starches aid muscle growth and weight gain in some of the foods already mentioned. They give meals more substance and increase the amount of calories consumed.

Other foods rich in starches include:

  • potatoes
  • corn
  • quinoa
  • buckwheat
  • beans
  • squash
  • oats
  • legumes
  • winter root vegetables
  • sweet potatoes
  • pasta
  • whole-grain cereals
  • whole-grain breads
  • cereal bars
Starches have nutrition in the form of glucose, in addition to calories. Glycogen is the body’s storage type of glucose. Glycogen has been shown to increase efficiency and energy during exercise, according to ResearchTrusted Source.

8. Protein supplements

Protein supplements, in conjunction with strength exercise, are often used by athletes trying to gain weight.
 
Protein supplements can be purchased on the internet. They may be a low-cost way to eat more calories and gain weight.

9. Salmon

240 calories are contained in six ounces of salmon. Salmon is also high in healthy fats, making it a good option for those trying to add weight, according to Trusted Source.

It also contains a variety of nutrients, such as omega-3 fatty acids and protein.

10. Dried fruits

Dried fruits are high in nutrients and calories, with around 130 calories in a quarter cup of dried cranberries. Source you can trust.
 
Many people prefer dried pineapple, cherries, or apples to fresh pineapple, cherries, or apples. Dried fruit is readily available online, or fresh fruit can be dried at home.

11. Avocados

Avocados are high in calories, fat, and vitamins and minerals, among other things.

12. Dark chocolate

Dark chocolate is a calorie-dense, high-fat snack. Antioxidants are also present.
 
Chocolate with a cacao content of at least 70% is recommended for people who want to gain weight.

13. Cereal bars

Cereal bars can provide more easy access to cereal’s vitamin and mineral content. Individuals should seek out bars that include whole grains, nuts, and fruits.
 
Avoid any that have a lot of sugar in them.

14. Whole-grain cereals

Many cereals are vitamin and mineral fortified. Some, on the other hand, are high in sugar and low in complex carbohydrates. These should be avoided at all costs.
 
Choose cereals that contain whole grains and nuts instead. These have a balanced carbohydrate and calorie content, as well as nutrients including fibre and antioxidants.

15. Eggs

Eggs are high in protein, omega-3 fatty acids, and other nutrients. The yolk contains the majority of the nutrients.

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