How to Gain Weight in Muscle Fast In 2021
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:
- developmental delays
- a weakened immune system
- an increased risk of complication during surgery
Foods to gain weight quickly
The nutrient-dense foods mentioned below will assist an individual in gaining weight safely and effectively.
2. Protein shakes
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 butter with no added sugar or hydrogenated oils may also be beneficial. The nuts themselves should be the only ingredient in this butter.
6. Whole-grain breads
These bread 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 number of calories consumed.
Other foods rich in starches include:
- winter root vegetables
- sweet potatoes
- whole-grain cereals
- whole-grain bread
- cereal bars
8. Protein supplements
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
Avocados are high in calories, fat, and vitamins and minerals, among other things.
12. Dark chocolate
13. Cereal bars
14. Whole-grain cereals
Eggs are high in protein, omega-3 fatty acids, and other nutrients. The yolk contains the majority of the nutrients.