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Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.
The protein content of milk makes it a good choice for people trying to build muscle.
Onestudyfound that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.
A similarstudyinvolving women in resistance training showed improved results in those who drank milk following a workout.
For anyone looking to gain weight, milk can be added to the diet throughout the day.
2. Protein shakes
Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.
However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.
A range of protein shakes is available for purchase in health food stores andonline.
A cup of rice contains about200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.
4. Red meat
Consuming red meat has been shown to help with building muscle and gaining weight.
Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.
While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.
Onestudyfound that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.
5. Nuts and nut butter
Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.
Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.