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Fitness Foods

The Best 19 foods that helps you build muscle and gain weight!

Now a days having a proper Physique is very important for both male and female to survive in a modern world and also for the social acceptance around them. If you are too slim or too much over weight, one can taunt you easily with different different funny names. Due to which you may feel ashamed in front of others or start over thinking about your body appearance which results in diseases like hyper tension, depression, over thinking, body shaming, low self confidence and many more. Sometimes, it also results in negative results i.e. you may face failure at your work place. So to avoid this, many people start relying on the television adds which usually keep on flashing on our screen promising to gain weight without any side effect. Without any cross check people usually start consuming those products in hope of gaining weight in an easy way but the bitter reality is that somewhere or the other those products are very harmful for your health and sometime they causes serious health issues as well.

If one wishes to gain weight in a healthy way without any side effects then they should start working on their diet instead of consuming any kind of products or any kind of pills. The best way to gain weight is to take a proper and balanced diet. Balance diet include the proper ratio of proteins, carbohydrates, healthy fats, minerals, vitamins, calcium and so on which is essential for your body to gain weight. On other hand, Some people think that by the regular consumption of fast food help, it helps them in gaining weight very easily as well as very fast but it is a myth as fast food help one to gain only bad or unhealthy fat which causes disease like liver swelling, obesity, digestion problem and many more. So only focus on balance diet. It can be seen or said by gym trainer as well that if you work out in a gym on a daily basis then the result at the end of the month is based 30% on your work out or exercise which you have done and 70% on your diet. Some of the food items which really help one in gaining weight and muscle are:

1. Banana Shake or Home made Protein Smoothie (400-600 Calories):

Start consuming either banana shake or home made smoothie of your choice on a regular basis in breakfast or before and after the work out in gym. It really help you in gaining weight (good) which is good for your health as well. Both the drinks are very rich in nutrition, protein and minerals. It also keep your body hydrated which is very essential in summers and give you energy.

best food to build muscle

2. Rice (190-200 Calories):

It is also considered as a low carb food which help you in gaining weight. It is good for your appetite as well. It helps you to eat more when you are not in a habit of eating a lot or the one with poor appetite. In buys hours, rice is the best option to include in your diet and make it more fruitful. You can consume it with sweet yogurt, cereals etc.

best food to build muscle

 3. Milk (42-50 Calories):

A very rich source of calcium. It also strong our bones and used as a medium of weight gainer from decades. Specially for those who are in weight lifting and use to go for fight. It also provide a proper balance of protein, carbs and fats as well as mineral and vitamins which help you in weight gaining and also provide you inner strength.

best food to build muscle

4. Potatoes (77-80 Calories):

A food item which is highly rich in starch such as carbs and calories which help you in gaining weight. You can mix potatoes with many types of snacks, and also with green vegetables as well. A very rich source of nutrients and fiber. With the regular consumption of the potatoes your gut bacteria is also nourished.

best food to build muscle

5. Healthy Cereals: (78-100 Calories)

It include oats, multigrain and bran which is a very good choice for adding carbs, nutrients, calories and fiber in your daily diet. For better result always choose sugar free and try to avoid the cereals with refined grains. Oatmeal is the best item to add in your breakfast. It can also be added in smoothies as well.

best food to build muscle

6. Cereal Bars (379-400 Calories):

Always choose whole grain bar instead of multi grain bars. Whole grain bars are more useful as well as beneficiary for diet. You can also go for the one containing dried fruits, oat meal, honey, nuts and seeds etc. It will improve your immune system and keep you healthy and active.

best food to build muscle

7. Dry Fruits (359-400 Calories):

Mostly, used as a snacks. They give you the anti oxidants and micro nutrients which is very helpful in gaining weight and also nourish as well as Greece your bones. Some of the dry fruits are very rich in oil. They have high amount of fiber, vitamin and minerals in it.

best food to build muscle

8. Avocado (160-180 Calories):

A perfect food item used for gaining weight. You can eat it in raw, make avocado shake, or also make its paste and eat it as a sauce with bread by adding some veggies in it. It has high amount of vitamins, nutrients, minerals and other beneficial compounds which is good for your health. In summers, you can also make smoothie from it which workes as a refreshment drink by adding some ice and milk in it.

best food to build muscle

9. Healthy fat and oil (77-80 Calories):

It’s important to include healthy fats and oils in your diet, particularly if you’re trying to gain weight. Avoid processed vegetable oils and stick to healthy oils such as olive, avocado and coconut oil.

best food to build muscle

10. Peanut Butter (588-600 Calories):

Peanut butter is the perfect item for breakfast purpose. It can also consume as a evening snacks. People highly prefer it because of its sugar free quality. It helps you in gaining healthy weight and also keep your immune system healthy. It can also be paired up with yogurt, bread, shakes, smoothies and many more (depend on your taste and choice).

best food to build muscle

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Oindrila April 5, 2019 at 11:15 pm

Good tips for gaining weight will definitely share who wants to put on some extra kgs…

wander women abroad April 6, 2019 at 8:16 am

all of these look so yummy! I’m def gonna incorporate these into my diet

Andrew April 6, 2019 at 5:34 pm

Wow, I have new gym program and I was looking for some tips in Diet! Thank God I found your post 🙂

Ashli Ferguson April 6, 2019 at 6:11 pm

I am going to have to show this to my husband!! This is his goal!!!

Neil Alvin Nicerio April 6, 2019 at 6:16 pm

Thanks for this article. It will be surely useful for my workout this year.

Hackytips April 6, 2019 at 9:13 pm

We generally avoid Potato because it is not good for health. But wasn’t aware of its muscle weight properties.

Elizabeth O April 7, 2019 at 4:24 am

This article is good for those on having a keto diet. And I’m one of them too.Thanks for sharing

Yonnah M at April 7, 2019 at 10:26 pm

I eat potatoes with almost every meal. Didn’t know they were good for building muscle.

Monidipa Dutta April 8, 2019 at 12:01 am

I never knew about many of them. Good information.

Riana Shahid April 8, 2019 at 4:36 am

All of these foods are so good and not restrictive. Thanks for sharing!

Thuy April 8, 2019 at 4:48 am

Useful article, I’m trying to gain a little muscle, but I don’t necessarily want to bulk up too much so I’ll keep this list in mind for my friends who want to get swole

Nina N April 8, 2019 at 7:29 am

I love banana shake but I am not sure if I really want to gain weight. lol. Great info!

Ellen April 8, 2019 at 7:01 pm

Thanks for this. I’m already eating half the things on this list (and banana smoothies are delicious!).

Luna S April 8, 2019 at 8:12 pm

Mmm a banana smoothie would be a great start to the morning. Thanks for sharing all of these.

Hoang Vi Fessenden April 8, 2019 at 10:00 pm

Wow this is lots of gains!

Sarah Muoio April 8, 2019 at 10:34 pm

I’m going to share this with my niece! She’s always looking for ways to gain weight…me on the other hand lol I need to lose!

lore April 9, 2019 at 2:42 am

Noooo , i love avocados but the same time i need to lose some weight. I didn’t know that avocado can make you gain weight.

Jessica April 9, 2019 at 8:48 am

Very useful information! I will need to keep this handy! I am so happy to see dark chocolate on your list! It is one of my favorite snacks!

Chantelle Hadden April 9, 2019 at 7:52 pm

Thank you so much! I’m underweight and I’ve always struggled to gain weight and no one tends to tell you how to do that, so thank you for helping me.

Abu Zaid April 9, 2019 at 9:12 pm

Awesome article, actually I am usually eat rice everyday.

Grace Esedeke | Today Was Fab April 13, 2019 at 2:52 am

I snack mostly on dried nuts and fruits. I love them as they both sweet and healthy. I am lactose intolerant so I avoid milk as often as possible.

Vivek Bandooni May 8, 2020 at 1:24 pm

i love them

Lovia Adofo May 16, 2020 at 4:29 pm

Your Comment I never knew about many of them, thank you


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