Gaining weight or building muscle can be just as difficult for some people as losing weight.
To gain weight, post-workout nutrition plays an important role. You must try to eat calories that are higher than you burn during the entire day by eating often, but in smaller portions.
Including specific items in your diet may provide additional nutrients and calories, such as protein, making your weight-gain efforts effective as well as safe.
For anyone trying to gain weight, concentrating on protein-rich meals, healthy fats for weight gain, and nutrient-dense foods can keep you on track.
When wondering about foods to eat to gain weight, following is a list of some of the best foods that support your weight gain diet plan.
Fresh protein smoothies can be a healthy and effective approach to gaining weight. It is one of the simple things you can incorporate into your diet for weight gain due to their easy digestibility and quick preparation with complete control on what goes into it and can help you drink more calories.
There are several enjoyable options that you can try, including:
For an easier option, you can simply add Prohance health supplement into your weight gain meal plan. It has a triple blend of proteins like soy, whey, and casein that can help support your weight gain journey. Also, it comes in two delicious flavours: chocolate and vanilla.
When you have not much time for meal prepping for a diet for weight gain, rice is the most convenient and affordable source of carbohydrate that can contribute to weight gain.
Rice is a calorie-dense food, which means you can get a lot of calories and carbohydrates from a single dish. This allows you to consume a larger meal, especially if you are not hungry or feel full easily.
Rice is such a versatile food that it can fit into any weight gain diet plan. You can simply pair it with fish, chicken, or some paneer to help increase your calorie intake.
Potatoes, along with other complex carbs like oats, wheat rotis, beans, and legumes, are another food to eat to gain weight. They are an inexpensive way to pack on more calories and can cause an uninterrupted energy release.
Potatoes and other complex carbs not only provide calories, but they also promote the storage of complex sugar compounds known as glycogen in muscle. The majority of sports and activities rely on glycogen as their primary fuel source.
Other ways to increase calories in complex carbs include:
For decades, dairy milk has been used to gain weight and build muscle. If you are looking for the best muscle-building foods, milk is one of the fantastic protein sources that contains both whey and casein.
It has healthy proteins, carbohydrates, and fats ratio and is high in calcium, in addition to various minerals and vitamins.
You can have it as a snack, during a meal, or prior to or following a workout.
Nuts can help with gaining weight. Since nuts are high in calories, eating just two handfuls during a meal or as a light snack may quickly add up to hundreds of calories.
Simply have a small handful of nuts or make peanut butter besan laddoos using our Prohance health supplement.
Also, nut butter can be added to a range of snacks or dishes, including smoothies, yoghurts, and crackers, to transform them into a high-calorie meal in no time.
Salmon and oily fish are rich in protein and essential fatty acids, such as omega-3 fatty acids, which provide several health benefits, including lowering risk of cardiovascular disease.
One fillet of salmon (deboned) has good quantities of high-quality protein and fat, which may help you gain weight or build muscles.
Salmon can be prepared in a number of ways, including steaming, sautéing, smoking, grilling, or baking.
Some cereal bars out the market make a convenient snack when you are on the move and in need of calories. They are also a fantastic choice prior to or following a workout because they include a blend of carbs that digest slowly and quickly.
For a snack, you can combine a cereal bar with additional sources of protein, such as full-fat yoghurt, boiled eggs, or a protein-rich shake.
Alternatively, make your own ragi makhana bar using Prohance health supplement.
Eggs are one of the most nutritious muscle-building foods and a versatile food that can be added to any diet for weight gain. They offer a handy, cost-effective, and palatable blend of high-quality fats and proteins.
It is also essential to consume the whole egg. In reality, the yolk contains nearly all of the eggs’ vital nutrients.
Eggs can be prepared in a variety of ways, such as boiling, baking, frying, poaching, and scrambling. You can use them in salads and sandwiches.
Omelettes are another popular egg dish for any hour of the day. You can add veggies, meat, and cheese, then finish with some avocado to help you meet your daily nutrient requirements.
Greek yoghurt prepared from whole milk is another easy to carry snack. Greek yoghurt has a well-balanced nutritional profile consisting of protein, carbohydrates, and fat.
Due to its thick consistency, it is ideal for toppings or as a tasty snack itself.
You can make high-calorie snacks out of yoghurt, like yoghurt-based smoothies, fruits and yoghurt, and yoghurt-based puddings.
Cottage cheese contains a protein called casein, which breaks down slowly and delivers a constant supply of essential amino acids to the muscles.
It is a good diet for those looking to gain weight and may be eaten on its own, as a sabji, in rice, or with pasta and salads.
Bananas are a good choice for gaining weight. Plus, it can be easily incorporated into any weight gain diet plan.
They are not only nutrient-dense but also high in carbohydrates and calories. Bananas also include a wide range of micronutrients.
Bananas are a great on-the-go snack that can be included in smoothies with other high-calorie items like nut butters or full-fat yoghurt to aid in weight gain.
Although not a weight gain meal in itself, ghee can be used in preparing your weight gain meals to synergise the process. Ghee is high in calories, making it an intense source of energy, and includes beneficial saturated fats, which add to total calorie intake and are required for a variety of body activities. It is also rich in fat-soluble vitamins A, D, and E, beneficial for general health, and can aid in weight gain.
Ghee having a high smoking point, makes it ideal for cooking. This stability protects its nutritional value, making it a reliable component of a weight gain diet. The expert says that consuming ghee could rev up the appetite, leading consumers to eat more and, thus, consume more calories.
A carefully designed post-workout meal for weight gain will help you achieve your weight gain goals sooner. Focussing on healthy fats, protein, and complex carbohydrates ensures that your muscles recover adequately while still providing the calories required for weight gain.
Incorporating a health supplement like Prohance into your weight gain diet is an easy way to achieve your daily nutritional requirements. Prohance’s triple blend of proteins, key vitamins, and minerals promotes muscle repair, increases energy, and improves overall nutrition, making it simpler to gain weight over time.
Remember that consistency is crucial, so focus on meal planning, eating frequent, small portions per day, and tracking your progress to optimise your results.
