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Ten Foods To Gain Weight And Gain Muscle Mass

When we think of health, we usually associate it with weight loss. But in many cases, people want the exact opposite. Several people have been struggling to gain weight for years and have a hard time achieving it. These are naturally underweight people and need to gain a few pounds to stay within health standards, not just for aesthetic reasons.

In the case of athletes, these extra pounds can represent more strength and physical size, and it is precisely for them that it is difficult to gain weight due to the intense training routine they are subjected to.


An average egg contains 70 calories, 5 grams of fat, 6 grams of protein, and almost no carbs. Eggs are a common food among bodybuilders for their practicality and nutritional value.

Although it is risky to eat eggs and raw meats, eggs are one of the best foods for fattening and gaining muscle mass, and you can put them in milkshakes and smoothies. You won’t even notice any flavor, especially if you only add the egg whites, not the yolk. However, you can leave out some important nutrients when discarding the yolk.

Peanut Butter 

It contains about 94 calories, 4 grams of protein, 8 grams of fat, and 3 grams of carbs in each tablespoon. It is ground peanuts with some oil.

Like the egg, it also contains omega 3. You can buy it with different textures. Some are crunchier, with larger chunks of peanuts, and some are extremely soft. Natural peanut butter is more recommended as it is made with healthier oils.

Peanut butter is usually natural when the oil stays on the surface, so you need to stir it after opening the jar. Also, it is generally necessary to store in the refrigerator after opening when it is natural.


Meat contains proteins, which are essential for building muscle. Your body weight increases healthily with more powers, and your body looks more aesthetically beautiful.

It is possible to find poultry meat in markets and butchers for reasonable prices. Organic meats are a little more expensive, but it’s a healthier option if your budget allows. Organic meats are usually produced using nutritionally superior rations, which results in a heart with a higher concentration of vitamins and minerals and free from chemicals.


Beans are great foods to gain weight and gain muscle healthily as they contain almost all the nutrients you need.

Most types of beans contain similar levels of nutrients. A cup contains 225 calories, 15 grams of protein, 40 grams of carbs, and many are also high in fiber. Beans have several varieties. Black beans, mulatto beans, lima beans, soybeans, lentils, etc.

Starchy Vegetables

Starchy vegetables are potatoes, sweet potatoes, peas, and corn. These vegetables are rich in carbohydrates, with almost no fat or protein. They are rich in vitamins, minerals, fiber, and antioxidants. The amount of calories in these foods is much higher than in vegetables like broccoli and asparagus.



The amount of calories in fruit may surprise some people. In low-calorie diets began to decrease the amount indicated for consumption of fruits. That’s because, depending on the fruit, it can be extremely caloric. The fact is that the number of calories can vary greatly. A small apple contains about 50 calories, and a cup of dates has about 490 calories.


whole carbs are one of the most nutritious, fattening, and muscle-building foods. They are high in calories and low in protein and fat. Whole carbs are full of fiber, vitamins, and minerals: whole-grain bread, whole-grain pasta, oatmeal, and brown rice.

Healthy Oils

Olive (olive oil), canola, almond, flaxseed, and coconut oils are all very healthy. There are typically about 120 calories and 15 grams of fat in one tablespoon of these oils. The nutritional values ​​are very similar between them. The fat in these oils is mostly unsaturated, so it can help you gain weight while lowering your cholesterol.

Whole Milk

A cup of whole milk contains 150 calories, 8 grams of protein, 13 grams of carbohydrates, and 6 grams of fat, with 3.5 g of saturated fat. Protein aids in building new muscle, and saturated fat increases testosterone for greater muscle growth and fat loss as long as it is not consumed in excess.

To gain weight, whole milk can be part of your diet. A lot of research indicates that the saturated fat in milk is not the villain that was thought and that the problem with whole milk for those who don’t want to gain weight is associated with the number of calories.


All nuts are relatively high in calories and packed with nutrients. There are several types of nuts, such as almonds, walnuts, peanuts, pistachios, etc.

A cup of chopped almonds has about 529 calories, 45 grams of fat (mostly unsaturated), 20 grams of carbs, and 20 grams of protein.


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