11 Foods That Would Make You Gain Weight And Muscles

For some people, gaining weight or adding muscles can be just as difficult as losing weight. However, simply adding certain foods to your diet can be very effective to gain weight. Here are 11 foods that would make you gain weight and muscles in a healthy way.

Whole eggs.

Eggs are one of the healthiest muscle-building foods existing. They provide a great combination of high-quality proteins and healthy fats. It’s also very healthy to eat the whole egg despite the old and incorrect myth about eggs being linked to heart disease. In fact, almost all of the beneficial nutrients in eggs are found in the yolk. As long as you do not have an intolerance to eggs, there is no need to limit your egg consumption. You can easily eat three eggs every day if you want.

Milk
Milk has been used as a weight gainer or muscle builder for decades of its provision of well-balanced proteins, carbs, and fats. It is also a good source of calcium as well as other vitamins and minerals. For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has shown it can help you add muscle when combined with weightlifting.

Bananas
Bananas are for quick on-the-go energy and weight gain help, grab a banana. They are high in potassium, carbohydrates, and other important nutrients that give energy and keep you healthy. There are also more than 100 calories in a banana so they can also help you bulk up.

Dried fruits.
Give yourself a quick calorie boost by eating a handful or two of dried fruits. They have less volume than their fresh counterparts. So that means one-half cup of dried fruits has more calories than fresh. For example, one cup of raisins has 200 calories compared to a full cup of fresh grapes, which has about 60 calories. Raisins are probably the most popular dried foods in your local grocery store. But you can also find dried berries, apricots, cranberries, and even tropical fruits.

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Red meat
Steak for example contains around three grams of Leucine per six ounces. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. In addition to this, red meat is one of the best choices of dietary creatine, which is possibly the world’s best muscle-building supplement. They also have more calories and fat than leaner meats helping you take in extra calories.

Salmon and oily fish
These are excellent choices of protein-rich foods and healthy fats. Out of all the nutrients that salmon and oily fish provide omega-three fatty acids are among the most significant as well known. Omega-three fatty acids provide numerous benefits for your health and greatly help in fighting disease. Just six ounces (170 gram) fillet of Salmon provides around 350 calories and four grams of omega-three fats. It also provides 34 grams of high-quality protein, helping you build muscle for weight gain.

Avocados
Avocados are loaded with healthy fats, unlike other whole foods. Avocados are fairly calorie-dense and therefore a great food to help you gain weight. Just one large avocado (200 grams) provides around 322 calories, 29 grams of fat, and 70 grams of fiber. Avocados are also high in vitamins, minerals, and various beneficial plant compounds.

Potatoes and starches
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories. Not only do potatoes and starchy foods and carbs and calories help you gain weight, but they also increase your muscle glycogen stores. Glycogen is the predominant fuel source in our body that supports us when we engage in activities.

Rice
Rice is a cost-effective way to add more calories to your plate. 100 grams of white rice provides 130 calories of energy and 28 grams of carbs with a very little amount of fat. A study found that eating white rice over a period of one year helps to gain three kilograms of weight. When you’re in a hurry, just microwave a bowl of it with some curry. It adds both to your diet and is quite satiating.

Whole-grain cereal bars.
Whole-grain cereal bars are calorie-dense snacks that can be enjoyed both before and after working out. The nuts and cereals help in providing instant energy to metabolize weight increase. You can also make homemade cereal bars by mixing dried fruit with honey or maple syrup as a snack or post-workout nutrition.

Pasta
Pasta is another calorie-dense source of carbs that provides a base for any number of meals. Simply add the sauce and you’re ready to go. Two cups of cooked spaghetti have almost 400 calories. A cup of bolognese sauce adds no less than 160 calories. Sprinkle two tablespoons of parmesan cheese on top for another 45 calories and you’ll find yourself with no less than 600 calories in one meal.


While gaining weight eating healthy foods is the best way to go. Certain unhealthy habits can also lead you to put on those extra pounds in a bad way. They can be harmful to your health and should be avoided at all costs.

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