5 foods to gain weight

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

1. Homemade Protein Smoothies

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

2. Milk

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 .

3. Rice

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.

4. Nuts and Nut Butters

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 .

5. Red Meats

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 .