22 Healthy Foods For Weight Gain And Muscle Building

Updates: 07/3/2024

Many people are innately in small body size. That can force them to live under the influences of bullying. It will be very difficult for a person who has fast metabolism to gain weight. For those people, they just need to add a few pounds to improve their appearance. If you are among people who are underweight, you may have to face organ damage, the bone density loss, and the loss of menstruation.

22 Best Healthy Foods For Weight Gain And Muscle Building

While a lot of people just get troubles with the overweight issues, there are also many others who wish to add some pounds to their weight and improve the look of their skinny body. Unfortunately, most such people love to consume unhealthy junk food and unnecessary supplements before trying to find healthy foods for weight gain and muscle building.

If you want to get in shape and say goodbye to your bony build, you should not rely on high-calorie junk foods that are totally not nutritious and unhealthy. Choose foods that are energy-dense and nutrient-dense whenever possible. Here are 22 best foods for weight gain and muscle building that will help you gain healthy pounds within a short time.

1. Red Meat:

If you are serious about gaining weight, and you are finding useful foods for weight gain, I recommend you firstly to add more red meat to your daily meal. For instance, steak is a kind of red meat that is a great source of iron and protein. Not every steak cut is equal in nutrition. You should eat the fatty cuts where the steak is marbled. These meat cuts will provide you with a lot of calories, and they are also more delicious.

You can look for beef tenderloin, New York strip, T-bone, and rib-eye because these foods are very nutritious. Red meat is e great source of cholesterol so that you should serve this kind of food within a healthy meal and make it a partner to vegetables and other healthy foods. If you still combine red meat with an unhealthy meal that is rich in saturated fats, you might have to suffer from unwanted health effects and symptoms.

2. Peanut Butter:

foods for weight gain - peanut butter

Natural peanut butter contains protein and fats, which is a wonderful choice for people who are trying to gain weight with a healthy way. In each tablespoon, the content of peanut butter has 94 calories, 8 grams of fat, 4 grams of protein, and 3 grams of carbs. This mixture is simply created with crushed peanut and any type of oil. Peanut butter is high in magnesium, vitamin E, B3, and folate. You can indulge peanut butter with oatmeal. There are many ways to consume peanut butter. For instance, you can add it to many foods to replenish calories. You can enjoy peanut butter with oatmeal; use it as a dip for apples, or a top for a whole grain bread slice. In another way, you can enjoy peanut butter with bread in the breakfast or eat them like an afternoon snack. When you choose a kind of peanut butter, you should try to find all natural products. That means they do not have too much sugar and some additional ingredients. Why do you have to avoid sugar? In fact, you need sugar to gain weight, yet a high intake of sugar is linked to diabetes.

If you are looking for drinks for weight gain and muscle building, you should drink Optimum Nutrition Serious Mass

3. Whole Fat Milk:

You can make a simple modification when you try to gain weight that is replacing skim milk by whole fat milk. It just contains more 60 calories. When you maintain the fat in your milk, the nutrients and vitamins will also stay. Whole milk contains a rich sour of vitamin A and vitamin D. You should drink whole milk wherever you use skim, like in sauces, cereal, oatmeal, or a milk glass. If you would like to add milk to coffee, you can also add more cream.

4. Tropical Fruit:

If you eat an apple a day, you will never have to see the doctors or go to any hospital. Moreover, tropical fruit also helps you gain more pounds. Fruits, such as pineapple, bananas, papaya, and mango are smart choices for you to add to your daily meal. Fruits are loaded with natural sugars and they will provide you with a large amount of energy you need to go through the day. No one can become a fatty person if they eat fruits although fruits contain sugar, so do not concern about overeating! If you think it is difficult to eat enough vegetables and fruits per day, you should try to blend them to create a tasty smoothie.

5. Avocado:

Avocado is a tasty green vegetable that is a great source of healthy fats that you should add to your daily meal. Just a half of an avocado will provides you with 140 calories, but it is also rich in vitamin E, folic acid, and potassium. Avocado is also loaded with B vitamins. You can spread on toast, add cut up on meat, and avocado to salads. You can also mash half a ripe avocado on your bread, then season it with pepper and salt.

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