While some are constantly trying to lose extra fat, others find it difficult to gain weight. Ironically, unwanted food will not work for those who cannot gain weight. The solution is simple – eat foods rich in healthy fats and protein, such as milk, avocado, nuts or salmon. Eating products on our menu as a snack, appetizer, or main course will help you gain weight. And if you combine them with regular exercises, they will help you build muscle.
The bright side has prepared a list of the 19 best foods that are a substitute for boring chicken breasts and incredibly helpful in helping you gain weight gain and muscle building.
1. Milk for strong bones and energy
Milk is full of proteins, carbohydrates and fats, as well as calcium and other vitamins, casein, and whey proteins. Studies demonstrate that after exercise, drinking skim milk helps build muscle more effectively than drinks that contain soy protein. If you don’t train, just drink one or two cups of milk with your meal.
2. Homemade protein juice as a healthy alternative to store-bought juice
There are many types of juices, some of which can be used to lose weight, some to maintain weight, and others to gain weight. It is best to make homemade juice, because the ones purchased from the store usually contain a large amount of sugar and almost no nutrients. All you need is the right recipe and good ingredients. For example:
- Chocolate banana nut shake: combine 2 cups (470 ml) of milk with 1 banana, 1 scoop of chocolate whey protein, and 1 tbsp (15 ml) of peanut or another nut butter.
- Vanilla berry shake: combine 2 cups (470 ml) of milk with 1 cup (237 ml) of fresh or frozen mixed berries to your taste, ice, 1 cup (237 ml) of high-protein natural yogurt, and 1 scoop of vanilla whey protein.
3. Avocados for maintaining healthy muscles
Avocado is the king of healthy fats. This unique food is incredibly nutritious and has strong health benefits. It doesn’t have much calories, but it’s still one of the best foods to use for weight gain. One avocado is loaded with 332 calories, 29 grams of fat and 17 grams of fiber. It is also rich in vitamins (such as C, E and K) and deserves to be added to salads and sandwiches if you are on a weight gain trip.
4. Red meats for muscle tissue building
Red meat has everything you need to gain weight and build muscle. First, it contains leucine and creatine, nutrients to stimulate muscle protein and build new muscle tissue. Second, it contains both protein and fat, which helps you gain weight. Important: Excessive consumption is unhealthy, although smaller cuts are more heart-healthy than obese cuts.
5. Beef jerky as on-the-go snack
Beef jerky is the protein option when you’re busy on the go. Most of the fats were removed while working jerky, which means that you only get calories from protein in meat. Ensure that you consume a good quality jerky prepared naturally, with no preservatives and a minimum salt content.
6. Soybeans for blood oxygen and post-exercise recovery
Soybeans are a good source of vitamin K, iron, and phosphorous. Iron stores and transports oxygen through the blood and muscles. One cup of boiled soybeans contains 298 calories, 29 grams of protein, 17 grams of carbohydrates and 15 grams of fat. In addition, soybeans are an excellent antioxidant and help improve healing after exercise.
7. Tofu for proper muscle function
Tofu is produced from soy milk, and some people use it as a meat substitute and is a good eating choice for vegetarians and vegans. It is a plant source of protein, leucine, and calcium needed for proper muscle function. In fact, tofu soy protein is one of the best vegetable proteins you can find.