Gaining weight or muscle can be just as hard as shedding pounds is for others.
Fortunately, simply eating certain foods can make your weight and muscle gain efforts healthy and more effective.
In today’s video, we have 5 foods that you must consider adding to your diet to put on weight and muscle.
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🕒 Timestamps:
Intro - 0:00
1. Starchy vegetables - 0:48
2. Rice - 1:16
3. Cottage cheese - 1:46
4. Protein supplements - 2:11
5. Healthy Fats - 2:38
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In a nutshell:
Starchy vegetables
If you want to add some kilos and mass, then upping your carbohydrates and calorie intake should be fire and foremost.
One of the best ways to do that is by eating starchy veggies.
Potatoes, beans, and corn are some excellent sources of healthy starches.
They help you gain weight while also increasing your muscle glycogen stores.
Plus, these foods are loaded with nutrients and boast gut bacteria benefits.
Rice
Rice is a staple food in most countries.
If you aren’t eating this already, then you might want to next time as it’s packed with carbs and calories.
In short, it’s the go-to food for gaining weight and muscle fast.
Rice is also very healthy since it contains high amounts of protein and fiber.
In the muscle-building department, rice has a good rep due to its faster absorption to support training and muscle growth.
Cottage cheese
A cup of low-fat cottage cheese contains 28 grams of protein, including a generous amount of leucine, a muscle-building amino acid.
You can buy cottage cheese in varying fat contents.
For those who are looking to put on weight, high-fat versions like creamed cottage cheese packs more calories.
But the best part is that whatever type you choose, it’s still a great muscle-building snack.
Protein supplements
To many, protein is mostly known for being an important muscle component.
Numerous studies have revealed that exercising adults who consume protein supplements have experienced slightly more muscle gain.
Since many find it tough to get enough protein from whole foods, this is where protein supplements come into play.
They can help you gain weight easily and efficiently.
Plus, you can gain muscle weight, instead of just fat.
Healthy fats
The term fats usually come with a negative connotation.
Unbeknownst to some, consuming certain fats, the good kind, that is, are essential for muscle growth.
As a matter of fact, these healthy fats are important in hormone production, which drives muscle growth and strength gains.
Monounsaturated and polyunsaturated fats are good fats.
They can be found in fatty fishes, leafy veggies, nuts, and oils such as avocado and flaxseed.
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