Challenging your body through exercise is a good start, however, without proper nutritional support, your progress will only go so far. Eating more calories will help you gain weight and the best way to go about this is to get those calories from muscle-building foods.
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In a nutshell:
Beef is stuffed with high-quality protein, creatine, minerals, and B vitamins.
Carbs are the ultimate weight-gainer, and a good source of this macronutrient is whole grain bread.
Soybeans contain good amounts of protein, unsaturated fats, vitamins, and minerals.
Tuna is another high-protein food.
Adding shrimp into your diet is an easy way to get muscle-building protein without consuming extra calories.
Cheese is high in fats and calories.
Eggs are a staple muscle-building food.
Rice is an inexpensive carb source to help put on more pounds.
This high-calorie snack also provides antioxidants and micronutrients.
Salmon is an excellent food for muscle-building.
Loaded with high-quality protein, it’s no surprise why chicken breast is another staple for building muscle.
Healthy cereal bars make amazing on-the-go snacks.
Or you can eat full-fat yogurt if you’re not into cereal bars.
Healthy fats and oils should be included in everyone’s diet.
In general, bread and cereals are good sources of complex carbs.
Avocados are rich in monounsaturated fatty acids, vitamin K, potassium, and fiber.
Speaking of healthy fats, nuts and seeds provide polyunsaturated fats that add healthy calories to your diet.
Milk is a powerhouse as it offers a mix of fat, carbohydrates, and proteins.
Protein shakes are excellent for gaining weight easily and efficiently.
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