Protein smoothies produced at home might be a healthy and fast approach to add pounds to your frame.
It has an ideal ratio of protein to carbohydrates to fats and is rich in calcium and other essential nutrients .
To aid in your weight gain efforts, try eating rice. White rice has 204 calories, 44 grams of carbohydrates, and almost little fat.
Raw almonds include 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats in only a quarter cup.
When it comes to stimulating muscle protein synthesis and building new muscle tissue, leucine is king (8Trusted Source, 9).
In addition to providing energy, several of these carbohydrates are also rich in beneficial minerals, fiber, and resistant starch
Potatoes and other starches not only help you gain weight because they are high in carbohydrates and calories, but also because they boost your muscle glycogen storage.
Quinoa is a seed that is treated like a grain after it has been cooked. You may heat it up and eat it by itself, throw it into a soup, or grind it into flour to use in baked goods.
Salmon and oily fish, like red meat, are great ways to get the protein and healthful fats your body needs.
Omega-3 fatty acids are among the most critical and well-known nutrients provided by salmon and oily seafood.
When trying to bulk up, many athletes and bodybuilders turn to protein supplements.