Losing weight is the buzzword, but gaining weight! Yes, gaining weight isn't as popular as losing it, but do have some empathy for those hard gainers who are finding it a real challenge to gain a bit. If you are one of those who is having a hard time bulking up, here are some of the best foods and supplements for effective weight gain.
Protein-dense foods
When it's about gaining muscle mass, protein is your real buddy. Protein is needed to repair and grow muscle tissue, especially after workouts. It is an essential macronutrient for weight gain.
Plant-based protein-rich foods are:
- Legumes: Beans such as lentils (dal), kidney beans (rajma), and chickpeas (chana).
- Peas: Green peas are a good source of protein and are usually found in vegan protein powders.
- Tofu: A vegan soy product that is an alternative to cottage cheese.
- Nuts and Seeds: Almonds, flaxseeds, chia seeds, hemp, and sunflower seeds.
Animal-based protein foods include:
- Chicken Breast: A low-fat source of protein that helps in building muscle mass.
- Eggs: They have good fats along with being rich in protein.
- Yogurt: A snack that is high in protein, especially Greek yogurt, and also has probiotics for a healthy gut.
- Fish: Fish like tuna and salmon have protein and omega-3 fatty acids.
Beneficial fats
All fats aren't bad rather healthy fats are beneficial for health, and if you are looking to add weight rapidly, healthy fats are the best bet. What are good fats? Good fats assist in lowering harmful cholesterol (LDL) and stimulate good cholesterol (HDL). Check the nutrition labels of the products for monounsaturated fats and polyunsaturated fats, as they are good for health. The sources of healthy fats are:
- Nuts and Seeds: Nuts like almonds, pecans, peanuts, and seeds such as pumpkin seeds and sesame seeds are healthy fat options.
- Avocados: This is a fruit with nutritious monounsaturated fats.
- Coconut oil: Perfect for cooking and adding to dishes. Olive oil also has good fats in it.
Carbohydrate Sources
Carbohydrate foods are energy-providing and essential components in weight gain. Aim at having slow energy-releasing complex carbohydrates that keep you satiated such as:
Whole grain bread: Unlike whole grains that are minimally processed and have natural fiber, whole grain bread is processed and added with sugar and fats and has more calories, assisting in gaining weight.
As per USDA, a slice of whole wheat bread gives 80.6 kcal energy, with 13.7 g of carbohydrates, starch of 9.18 g, 3.97 g of proteins, and a total fat of 1.12 g.
Whole grains: They include brown rice, oats, barley, and quinoa. They are all rich sources of protein as well as complex carbs and have high fiber content.
Sweet Potatoes: Starch and carbohydrates found in these tuberous roots help healthy weight gain.
High-calorie dairy products
Dairy products are rich in protein and fats, and high in calories that promote muscle gain and growth. Whole milk, cheese, and cottage cheese are filling and packed with essential protein that may help you bulk up.
Supplements for weight gain
Many times, foods don't provide sufficient calories to reach the calorie surplus levels, and at that time supplements can fill that gap. Some of the best supplements for weight gain are those that are high in protein and calories.
Protein Powders: Mass gainer protein powders are good for those with a hyperactive metabolism or who don't consume large meals. The protein powders can be added with water or milk. They have a balance of carbohydrates and protein and are made to help you rapidly gain weight.
Creatine: Creatine is naturally found in muscle cells. There are certain foods that have this compound that help during high-intensity workouts because of its energy-generating ability. They support muscle building and increase strength. A popular supplement for hard gainers.
Whey Protein: Whey is a pure source of protein to build muscle and gain weight without added fats or sugars. It is an animal-based protein and is popularly found in protein supplements.
Branched-chain amino acids (BCAAs): They are proteins and are essential nutrients required for muscle building and weight gain.
Herbal weight gainer supplements: Ayurvedic weight gainers are prepared using herbs such as Kaunch, an herb that supports the accumulation of protein in the muscles. Herbs and minerals found in natural weight gainers are natural immunity boosters, stress-busters, and stamina-builders, and are rich in carbos, fibers, and fats.
Conclusion
Let's conclude that the best weight gain powders or supplements provide a perfect balance of nutrients to support weight gain. Focus on the foods that are mentioned above for their nutrients and high-calorie, essential for healthy weight gain.
Always ensure the ingredients are of high quality to validate their effectiveness and safety and make sure they aren't loaded with artificial additives or sugars. Additionally, consult a physician before starting any supplements even if they are herbal.