19 Foods to Help You Gain Weight and Muscle Faster

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While some are constantly trying to lose excessive fat, others find it tough to gain weight. Ironically enough, junk food won’t work for those who can’t gain weight. The solution is simple — eat food rich in healthy fats and protein, like milk, avocados, nuts or salmon. Eating the products on our list as a snack, garnish, or a main dish will help you gain weight. And if you combine them with regular exercise, they will help you to build muscle.

Bright Side prepared a list of the 19 best foods that are an alternative to boring chicken breasts and incredibly beneficial in helping you on your weight-gaining and muscle-building journey.

1. Milk for strong bones and energy

Milk is full of proteins, carbs, and fats, as well as calcium and other vitamins, casein, and whey proteins. Studies prove that after a workout, drinking skim milk helps to build muscle more effectively than a soy-protein beverage. If you don’t train, just drink about one or 2 glasses of milk with your meal.

2. Homemade protein smoothie as a healthy alternative to a store-bought smoothie

There are so many types of smoothies, some can be used to lose weight, some to maintain weight, and others to gain it. It’s better to make your own homemade smoothie, since store bought ones usually contain way too much sugar and almost no nutrients. All you need is the right recipe and good ingredients. For example:

Chocolate banana nut shake: combine 2 cups (470 ml) of milk with 1 banana, 1 scoop of chocolate whey protein, and 1 tbsp (15 ml) of peanut or another nut butter.
Vanilla berry shake: combine 2 cups (470 ml) of milk with 1 cup (237 ml) of fresh or frozen mixed berries to your taste, ice, 1 cup (237 ml) of high-protein natural yogurt, and 1 scoop of vanilla whey protein.

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