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5 foods to gain weight

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others.

Drinking homemade protein smoothiescan be a highly nutritious and quick way to gain weight.

Milk has been used as a weight gainer or muscle builder for decades .
It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals .

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat .
It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

Nuts and nut butters are a perfect choice if you're looking to gain weight.
Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats .

Red meats are probably one of the best muscle-building foods available.
For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue .
In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world's best muscle-building supplement .

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