Some people weight gain in making muscle is difficult maybe various reason for this in that one of the major healthy food, simply adding foods to your diet can increase your weight. hear some best food to help you gain weight and make your muscles.
1. Milk
Milk is the best food and drink for weight gainer and muscle builder. It has good quality of proteins, carbs and fat and also has good source of calcium all well as vitamin in minerals. In a studies have found that milk and casein combine can give better result for mass gain and muscle building compared to other protein source, for a adult about 500 milk should drink before or after exercise which recover energy, build muscles and strengthen your bones.
2. Rice
Rice is easily available in daily food for about all Indian. Rice available at low cost has carbs that helps you to gain weight. One cup about 165 grams cooked rice provide 190 calories and 43 grams of curbs. It provides you protein and healthy fat, you can eat more and easy to work.
3. Red meats
Read meets are the best food for weight gain in muscle building about 176 calorie energy, 26.6 protein, fat 7.7, or hundred gram red meat also provides natural source of dieting creatine which world best muscle-building supplement. For a youngest should eat 6 days of a week for better result to gain weight.
In a studies found that adding Lean red meat to the diet helped to gain weight and increase strength.
4. Nut and Butters
Nut and nut butters are helpful to increase weight and go in test one small handful of almond days of a week should eat about 21 gram protein 579 calories and 50 grams fat of hundred grams of almonds. It also provide vitamins which is a good antioxidants. Nut and butter can also add to different snacks and dishes in your daily diet which help to gain weight.
5. Potatoes and starches
Potatoes and starches foods are easy and cheap way to get extra calories some storch like Quinoa, oats, corn, buckwheat sweet potatoes, winter root vegetables beans etc.
6. Protein supplement
This is common method for increasing weight in building muscles. Athletes and body builder who want to increase weight gain are mainly depend on the protein supplement. whey protein supplementry and mass gainer are very easy and cheap way to gain weight different different companies provide whey and mass gainer at different price but over all, it cost effective. but it is very necessary to do exercise after or before taking whey protein because it produce heat inside body which may cause of disease it consists of about 24 grams protein of 30 gram whey.
high quality dark chocolates provide a ton of antioxidants and so many health benefits and has required nutrients. Dark chocolate made by the seed of Cocoa tree. in a studies found that dark chocolate improve health and lower risk of heart disease.
8. Eggs
Eggs are the best and cheapest muscle building food on the earth. It provide high quality of protein and fats and also include vitamins minerals, eye protecting antioxidants and brain nutrients. A large eggs gives the 6 grams of protein and 35% calories.
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