Gain Weight In A Healthy Way With The Right Nutrition

For some people, gaining weight or building more muscle can be as difficult as losing weight is for others. But you can add certain foods to your diet and gain weight in a healthy way. It is a very effective and healthy method when you want to gain weight.

In this article, we introduce you 7 of the best foods. They help you gain weight or gain muscle in a healthy way.

How to gain weight the healthy way with 7 foods

1. Homemade protein shakes

Drinking homemade protein shakes can be a very nutritious and quick way to gain weight.

The best thing you can do is make your own shakes.  Commercial versions often contain a lot of sugars and few nutrients. Making your own shakes also gives you the opportunity to vary in flavors and vary the nutritious content.

Here we give you some delicious variants that you can try. You can combine each drink with 2 cups (470 ml) of milk or an alternative such as almond milk.

Shake with walnut, banana and chocolate

Ingredients

• 1 cup skim milk (200 ml)
• 2 teaspoons whey protein, chocolate flavor (10 ml)
• 1 banana
• 5 walnuts

Preparation

• Combine all ingredients in a blender until you have a homogeneous liquid. Drink it after training.

Shake with avocado, chocolate and hazelnut

Ingredients

• 2 cups of chocolate milk (400 ml)
• 2 teaspoons whey protein, chocolate flavor (10 ml)
• 1 tablespoon hazelnut butter (20 g)
• 1 avocado

Preparation

• Blend all ingredients in a blender for a few minutes. Drink the shake after a training session.

Super green shake

Ingredients

• 60 grams spinach
• 1 avocado
• 1 banana
• 150 grams pineapple
• 2 teaspoons protein powder, neutral or vanilla flavor (10 ml)

Preparation

• Mix all ingredients well in a blender and drink the shake.

All of these shakes contain about 400 to 600 calories. These drinks also contain a large amount of protein and other important vitamins and minerals.

2. Milk

For decades, milk has been used to gain weight or to stimulate muscle building.  Milk provides the body with a good balance of proteins, carbohydrates and fats. It is also a great source of calcium. In addition, milk also provides other vitamins and minerals.

For those trying to gain muscle, milk is an excellent source of protein. It provides both casein and whey proteins.

Studies have also shown that milk or the combination of whey and casein can help you gain more muscle mass more than other protein sources.

Try to drink one to two glasses as a thirst quencher,  drink it with meals or before or after a physical workout.

3. Red meat

Red meat is probably one of the best foods available for building muscle.

Steak, for example, contains about three grams of leucine per 170 g. Leucine is an essential amino acid that the body needs. It stimulates the synthesis of proteins and aids in the formation of new muscle tissue.

In addition, red meat in the diet is one of the best sources of creatine. This may be the best muscle building supplement.

These meats also contain more fats and calories than lean meats. That’s why they’re a good resource when you’re trying to eat more calories and gain weight that way.

4. Potatoes and Starch

Potatoes and other starchy foods are an easy and inexpensive way to add extra calories to your diet.

So give it a try and opt for these healthy sources of starchy carbohydrates:

• Oatmeal
• Corn and peas
• Potatoes and sweet potatoes
• Beans and legumes

Potatoes and other starchy foods don’t just add carbohydrates and calories. They also increase reserve stores of muscle glycogen. It is therefore possible to gain weight in a healthy way with these foods

Glycogen is an energy source that is mainly used in most sports and physical activities.

Many of these carbohydrate sources also provide the body with important nutrients and fiber. They also provide you with resistant starch which can help feed the gut bacteria.

5. Salmon

Like red meat, salmon and cold water fish are excellent sources of protein and provide important fatty acids.

Salmon and cold water fish contain many nutrients. But of all these components, the omega 3 fatty acids are among the most important and the most well-known.

Omega 3 fatty acids are of great importance. They have numerous positive health effects. In addition, they fight diseases.

• Just 170 g of salmon fillet contains 350 calories and 4 grams of omega 3 fatty acids.
• It also contains 34 grams of high-quality protein. This helps in the development of the muscles and allows you to gain weight in a healthy way.

6. Avocado

Avocados are full of healthy fats. Unlike other fruits, avocados are quite high in calories. Therefore, gaining weight in a healthy way is a good choice.

• Just one large avocado (200 grams) already contains about 322 calories, 29 grams of fat and 17 grams of fiber.
• Avocados are also high in vitamins, minerals and other nutrients.

Try adding avocado to your main meal and to dishes such as omelets or sandwiches.

7. Dark chocolate

High-quality dark chocolate provides us with high amounts of antioxidants and health benefits. Most people recommend using bitter chocolate that contains at least 70% cocoa.

Like other foods that are high in fat, the amount of calories in dark chocolate is very high. This means that it is easy to take in a lot of calories with this food.

• Each 100 gram bar of dark chocolate contains approximately 600 calories.
• It’s also full of micronutrients and health-promoting ingredients. Examples of these elements are magnesium and antioxidants.

What is the secret behind body weight gain? You have to eat more calories than your body needs.

You want the calories to be converted into muscle and not just fat.

Add the foods on this list to your daily meals. Keep using them until you reach the weight you’ve set for yourself.