10 Foods For Gaining Mass and Win

Foods for weight gain

When we think of health, usually we connect directly to weight loss or reducing calories. But in many cases, people want the exact opposite. Several people who are athletes have struggled for years to gain weight and improve their athletic skills. Some people are naturally underweight and need to gain a few kilos to be healthy as a whole.

The egg protein helps the body build muscles. Fats provide enough energy, and increase testosterone levels. Eggs contain high levels of omega-3, which assist in the mobility of joints and healthy cells of the body. A few years ago the gems got a very bad reputation. As an example, it has become very popular to ask for clear omelets, scrambled eggs or egg whites instead of whole eggs. The reason for this bad reputation is that the yolk contains high levels of cholesterol, which is linked to risk of heart disease. The truth is that eggs contain good cholesterol, which actually decreases the amount of bad cholesterol in the body. An element called hill is also present in egg yolks. The hill actually helps reduce accumulated fat in the heart and helps rebuild cells. Besides having effect to improve mood.

Peanut butter

Peanut butter contains about 94 calories, 4 grams of protein, fat, and 8 grams of 3 grams of carbohydrates in each tablespoon. It is simply crushed peanuts with some kind of oil. As the egg also contains omega-3. You can buy with different textures. Some are more crunchy, with larger peanut pieces, and some are extremely soft. A natural peanut butter is more recommended to be made with healthier oils. You can tell if it is natural because the oil tends to float to the top, making it necessary to move after opening the pot. It is also necessary when cooling is natural.

Peanut butter is a food to fatten and make more convenient dough, since you can add it to many foods to increase the caloric value. It can be spread in fruits and vegetables. Add a post-workout shake, or spread on a piece of bread.


Meat contains proteins, which are essential for building muscles. With more muscle, you will increase your body weight and thus will be earning a healthy weight, which will also shape your body. Research indicates that lean meats such as turkey, chicken breast, lean steaks and fish should be your main protein. These are healthier, with less fat and more that can contribute to a healthy weight gain.

You can find poultry markets at reasonable prices. Organic meats are a bit more expensive, but is a healthier option if your budget allows. Organic meats are usually produced from better nutrition and without chemicals. Moreover, often contain higher levels of vitamins and minerals than processed meats.


Beans are great foods to put on weight and gain weight healthily as they contain almost all the nutrients you need. Most bean types contains similar levels of nutrients. On average, a cup contains 225 calories, 15 grams protein, 40 grams carbohydrate and many are also high in fiber. The bean has several varieties. There is the black beans, mulatto beans, lima beans, soybeans, lentils, etc.

starchy vegetables

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

To build muscle and gain weight, the body needs calories for energy. These vegetables are an essential source of energy to train and grow muscles. The high nutrient levels also benefit other bodily functions.


The amount of calories in fruits may surprise some people. Some low-calorie diets began to decrease the amount of fruit set. However, the amount of calories can vary immensely. A small apple contains about 50 calories and a cup of dates has about 490 calories.

The high calorie levels of some fruit, they can be a perfect snack or an addition to any meal for those trying to gain weight. All fruits, moreover, are full of vitamins and minerals.

Whole grains

Although they have received a bad reputation in recent years, whole carbohydrates are one of the foods to fatten and make more nutritious mass that you can find. They are high-calorie and low in protein and fat. The whole carbohydrates are full of fiber, vitamins and minerals. Examples of such carbohydrates are whole wheat bread, whole-wheat pasta, oatmeal and brown rice.

The ratio of carbohydrates have received a bad reputation is because refined grains are very popular and are risk factors for diabetes and heart problems. Refined grains are stripped of their bark, which contains all the nutritional values. Then, corn syrup and sugar are added unhealthy. Foods like white rice, white bread and white pasta fall into this category.

healthy oils

olive oil, canola, almond, coconut and flaxseed are all very healthy. In a tablespoon, about 120 calories and 15 grams of fat in these oils. Nutritional values ​​are very similar between them. The fat in these oils is mostly unsaturated fat, so can help to gain weight while reducing cholesterol.

It is not recommended to eat straight tablespoons of oil from the bottle. This can make you never want to eat them again. These oils are great for cooking. You can spread wires on top of chicken or fish before baking, or frying an egg in these oils for breakfast.

whole milk

A cup whole milk contains 150 calories, 8 grams of protein, 13 grams carbohydrate, and 6 grams of fat, and 3.5g saturated fat. Proteins help in building new muscle and saturated fat increases testosterone to greater muscle growth and fat loss.

To gain weight, whole milk can be part of their food. Many studies indicate that saturated fat milk is not the villain than previously thought and its harm is more associated with the same amount of calories. But as your goal is to fatten food and gain weight, it makes sense to use the full version. You can include whole milk in your breakfast, lunch or even after exercise to recovery and help in muscle building. Remember that the milk has complete protein for muscle building. 


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

A cup of chopped almonds is about 529 calories, 45 grams of fat (mainly unsaturated), 20 grams 20 grams of carbohydrates and proteins.

All nuts are almonds, peanuts, cashews or macadamia nuts are good foods to put on weight and gain mass because they are dense in calories and nutrients. In addition, contain high levels of magnesium, calcium, and vitamin E positively affect cholesterol levels.

If you want to gain lean muscle mass, these are the 10 foods that help gain weight healthy. You must understand that gaining weight in a healthy way takes time. Do not eat foods with calories that have no nutritional value. It certainly will make you fail.

What are the major difficulties you spend to gain weight? Some of these foods is not inserted in your diet? Comment below.