Ten foods to gain weight and build muscle

News24xx.com -  While many of us are struggling to lose weight, there are people who are working really hard to looks more fat. 

These are ten foods to gain weight and build muscle.

1. Salmon
 
Salmon is an ideal source of protein and healthy fats. It is also rich in omega-3 fats. According to experts, one serving of salmon carries almost 34-50 grams of high-quality protein that helps build muscle and aids weight gain.

2. Milk
 
In case you are looking for an easy source to gain weight and build muscle, start drinking milk twice a day. It contains both casein and whey proteins that provide a good balance of nutrients and increase weight and help build muscle.

3. Whole-Grain Bread
 
According to health experts, whole-grain bread is an effective item to gain weight, when combined with a good protein source. Play it with eggs, meat or cheese and see the difference.

4. Rice
 
You will be surprised to know that 1 cup of rice provides 190 calories and 45 grams of carb and that’s the reason it is called a low-cost carb source that helps gain weight.

5. Potatoes
 
Potatoes and other starchy food items are not only cost-effective but also high in calories. Food items like buckwheat, sweet potatoes, beans, and legumes add calories and also help gain weight. Such food items also increase the muscle glycogen stores.

6. Dark Chocolate
 
Each 100 gram of dark chocolate contains 600 calories and is also rich in nutrients like fibre, magnesium, and antioxidants that can help you gain weight.

7. Red Meat
 
Red meat is the perfect source of protein that also helps gain weight and muscle. According to experts, it contains ‘leucine’, an amino acid that enhances muscle protein synthesis. It is believed that fattier the meat, the more calories you extract.

8. Cheese
 
It is high in calories and fats. Considered as a good source of protein, it can easily be incorporated in several dishes and help you gain weight.

9. Avocados
 
Avocados are rich in healthy fats and are calorie-dense too. Use them in main course and dishes like omelettes and sandwiches to get all the benefits.

10. Nuts
 
They are calorie-dense and a handful of any nut can quickly, add calories. You can consume them raw, or in form of smoothie, shake or dessert that uses milk or curd.

 

 

 

 

 

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