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Top 20 Healthy High Calorie Foods For Weight Gain
However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective. Here are 18 of the best foods to help you gain weight or add muscle, the healthy way. Homemade Protein Smoothies Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content. Here are just a few tasty variations you can try. You can combine each with 2 cups ml of milk or an alternative like almond milk. Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon 15 ml of peanut or another nut butter. Combine 1 cup ml of fresh or frozen mixed berries, ice, 1 cup ml of high-protein natural yogurt and 1 scoop of vanilla whey protein. Combine 15 ounces ml of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon 15 ml of hazelnut butter and 1 avocado. Combine 1 sliced apple, 1 cup ml of natural yogurt, 1 scoop of caramel- or vanilla-flavored whey protein and 1 tablespoon 15 ml of sugar-free caramel sauce or flavoring. Combine 1 cup ml of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup ml of vanilla yogurt and sweetener if needed. Combine 1 cup ml of spinach, 1 avocado, 1 banana, 1 cup ml of pineapple and 1 scoop of unflavored or vanilla whey protein. All of these smoothies provide around — calories, along with a high amount of protein and other important vitamins and minerals. Summary There are many delicious protein smoothie recipes. Milk Milk has been used as a weight gainer or muscle builder for decades 1. It provides a good balance of proteins, carbs and fats and is a good source of calcium , as well as other vitamins and minerals 2. For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting 3 , 4. Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources 4 , 5. Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training. Summary Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins. Rice Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup grams of cooked rice provides calories, 43 grams of carbs and very little fat 6. It is also fairly calorie-dense , meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly. Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats. However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron 7. Summary Rice is a great source of carbs that are easy to consume and digest. However, some types of rice are high in arsenic. Nuts and Nut Butters Nuts and nut butters are a perfect choice if you're looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats 8. Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more. Summary Nuts and nut butters are delicious, high-calorie treats. Red Meats Red meats are probably one of the best muscle-building foods available. For example, steak contains around 3 grams of leucine per 6 ounces grams. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue 9. In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world's best muscle-building supplement Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight. In one study, elderly women added 6 ounces grams of red meat to their diets and performed resistance training six days a week for six weeks. Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight. Summary Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you will take in. Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories. Try to choose one of these healthy sources of starchy carbs:
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