For some people, gaining weight can be as difficult as losing weight for others. When you want to gain both weight and muscle mass, you will need to make dietary to reach your long-term goals. Having the right combination of calories will help you gain weight safely and build muscle mass.
Here are some best foods to help you gain weight or add muscle, the healthy way.
- Milk for strong bones and energy: Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Calcium is the largest component of bone mineral and is low in many diets. Milk is ideal in providing the right amounts of all these nutrients in one convenient package, specifically calcium and vitamin D, protein, phosphorus, magnesium, potassium, vitamin B12, and zinc.
- Peanut butter: When your goal is to gain weight, peanut butter is an inexpensive source of high-quality calories. Natural peanut butter is packed with protein and fats. One tablespoon contains around 100-calories and has 4-grams of protein. Real peanut butter is also high in folate, magnesium, vitamin E, and vitamin B3. You can enjoy peanut butter mixed into oatmeal, topping a slice of whole grain bread, or as a dip for apples. Eating peanut butter before exercising is also beneficial, as its carbohydrates supply your body with energy.
- Cottage cheese: Not many people know this, but cottage cheese is almost entirely pure casein protein. Casein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for people who have no choice but to go long periods without eating. Cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients.
- Lentils: Lentils are outstanding food that builds muscle because it is loaded with protein and slow-digesting carbohydrates. One cup of cooked lentils contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. Lentils are packed with fiber, protein, and low-impact, slow-digesting carbohydrates. Lentils come in three main varieties—brown, green, and red. Each has a slightly different flavor; but if you’re in a pinch and need food fast, reaches for red lentils.
- Almonds: Almonds contain more protein and fiber than most nuts. One shot glass full of almonds contains 160 calories and 6 grams of protein. They contain high levels of B vitamins essential for energy metabolism making them the perfect adjunct to any mass-gaining diet. Using almonds to increase calories over carbohydrates will yield better improvements in body composition.
- Chocolate Milk: Chocolate milk naturally contains a blend of both fast- (whey) and slow-digesting (casein) proteins. The added sugars in the chocolate boost the total carbohydrate content of the drink, giving you more muscle-building calories.
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Reported by Dr. Himani