For some people, gaining weight and muscle mass can be similarly as troublesome as getting in shape for other people. But, by adding several foods to your diet routine, you will be able to gain weight or muscle mass fast and safely. Some of the best weight gaining foods may include:
1. Milk:
Milk has been used as a muscle builder or weight gainer for decades. It is a great combination of proteins, carbohydrates, calcium and vitamins.
One cup (244 g) of whole milk contains:
- 146 calories
- 12.8 g carbohydrates
- 7.9 g protein
- 276 mg calcium
- 24.4 mg magnesium
- 222 mg phosphorus
- 349 mg potassium
- 24.4 mg cholesterol
According to a study, consuming skimmed milk after a resistance workout may help to build more muscle mass than soy products. According to a research, drinking skimmed milk after a resistance training workout helped to build muscles more effectively than a soy-based product.
In an another research, there was an improved result in women who drank milk following a resistance workout. Individuals who are trying to put—on weight and add more muscles, is a phenomenal protein source that gives both casein and whey proteins.
2. Rice:
Rice is low in cost and one of the best source for weight gaining. Per 100 gram long grain white rice provide you:
- 130 calories
- 28 g carbs
- 2.7 g proteins
- 10 mg calcium
- 1.2 mg iron
- 12 mg magnesium
- 43 mg phosphorous
- 35 mg potassium
Many people find it more easy to incorporate rice into their meals containing proteins and vegetables.
3. Nuts or Dried Fruits:
Different types of dried fruit are easily available in the market including almond, walnuts, peanut and pistachios. Nuts are high calorie snacks with yummy taste and convenient to eat that provides you much fibers, protein, vitamins and other nutrients.
It can be a great option for gaining weight containing very high sugar contents. Its one—fourth cup contains around 130 of calories. You can also try the combination of various nuts with protein source like whey protein shake.
4. Dark Chocolates:
Dark chocolate is a high-calorie and high fat food that contains many antioxidants and other health benefits. If you are trying to gain weight you should select dark chocolates that contains a cacao content of at least 70%.
Each 100 gram of dark chocolate bar (with 70-85% cacao solids) contains around:
- 605 calories
- 46.3 g carbohydrates
- 11 g fiber
- 43 g total fat
- 7.9 g protein
- 39.4 IU vitamin A
- 7.4 mcg vitamin K
- 73.7 mg calcium
- 12 mg iron
- 230 mg magnesium
- 311 mg phosphorous
- 722 mg potassium
- 2 mg cholesterol
5. Cheese:
Cheese is a good source of protein, calcium, fat, and calories. An individual looking to gain weight should select full-fat cheese.
Per one ounce (28 g) cheese contains:
- 113 calories
- 9.3 g total fat
- 7 g protein
- 281 IU vitamin A
- 3.4 IU vitamin D
- 202 mg calcium
- 7.8 mg magnesium
- 143 mg phosphorous
- 27.4 mg potassium
- 29.4 mg cholesterol
By adding this in most dishes, you can take the benefit of several hundred extra calories.
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