1. Homemade protein shakes
Drinking homemade protein shakes can be a very nutritious and quick way to gain weight.
Here are just a couple of tasty variations you can try. It is possible to combine each with 2 cups (470 ml) milk or, alternatively, as almonds.
The nut chocolate and banana smoothie:
Combine 1 banana, 1 tablespoon whey protein chocolate and 1 tablespoon (15 ml) of peanuts or other types of walnut butter.
Vanilla berry shake: Combine 1 cup (237 ml) fresh or frozen woods, ice, 1 cup (237 ml) with a high-protein natural yogurt and 1 scoop of vanilla whey protein.
Chocolate Smoked Hazelnuts:
Combine 15 ounces (444 ml) of milk chocolate with 1 tablespoon of chocolate protein, 1 tablespoon (15 ml) butter and hazelnut 1 avocado.
Caramel apple smoothie:
Combine 1 apple slices, 1 cup (237 ml) natural yogurt, 1 tablespoon caramel or vanilla protein whey and 1 tablespoon (15 ml) sauce or unsweetened caramel flavors.
Vanilla Cranberry Shake:
Mix one cup of - 237 ml fresh or frozen blueberries, And one spoon of vanilla whey protein, if needed then one cup of - 237 ml vanilla yogurt and a sweetener, .
Shake Super green:
Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) pineapple and 1 tablespoon unsweetened protein or vanilla.
2. Milk
Milk has been used as a weight gainer or to strengthen muscles for decades.
It provides a good balance of proteins, carbohydrates and fats. It is also a good source of calcium as well as other vitamins and minerals.
For those looking to add more muscle, milk is an excellent source of protein that provides both casein and whey protein. Research has also shown that it can help to add muscle when combined with weightlifting.
In addition, studies have shown that milk or whey and casein in combination, can lead to greater mass gain from other sources of protein.
3. Rice
Also 'quite dense in calories, which means you can easily get a lot of carbohydrates and calories from a single serving. This helps you to eat more, especially if you have little appetite or fill up quickly.
When you're on the road or in a race, two minutes of microwave rice packs can easily be added to other sources of protein and pre-made meals.
Another popular method is to prepare a large pot of rice for the week and combine it with a little protein and healthy fats.
4. Nuts and nuts Butter
Nuts and nut butters are a perfect choice if you are trying to gain weight.
Only a small handful of almonds contains more than 7 grams of protein and 18 grams of healthy fats.
Since they are very dense in calories, only two handfuls a day with a meal or as a snack can quickly add hundreds of calories.
Dried nut butters can also be added to a variety of snacks or dishes such as smoothies, yogurt and more.
5. Red meat
Red meat is probably one of the best muscle building foods available.
Fillets, for example, contain approximately 3 grams of leucine for 6 oz. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.
In addition to this, red meat is one of the best sources of creatine in the diet, which is perhaps the best muscle building supplement in the world.
They also have more calories and fat than leaner meats, helping you to take in excess calories and adding weight.
6. Potatoes and starches
Potatoes and other starchy foods are a very easy and convenient way to add extra calories.
Try to choose one of these healthy starchy carbohydrate sources:
quinoa
Oats
corn
buckwheat
Potatoes and potatoes
agglomeration
Root vegetables in winter
Beans and legumes
Not only potatoes and other starches add carbohydrates and calories to help you gain weight - but they also increase your muscle glycogen stores.
7. Protein supplements
Whey protein supplements and "mass gainers" can be a very easy and convenient strategy to gain weight, especially when combined with strength training.
Some people believe that whey protein is healthy or unnatural, but this is not the case. Whey protein is made from dairy products and has in fact been shown to improve health indicators and reduce the risk of diseases.
Whey protein may be even more important if you are also training, as your daily protein needs increase.
8. Healthy cereals
Healthy cereal can be a good source of carbohydrates, calories and healthy nutrients.
While you should avoid processed, sugary cereals, healthier forms like oats can be a great source of carbohydrates to add to your diet.
Cereals and oat-based cereals also contain beneficial nutrients, such as fiber and healthy antioxidants.
When buying cereals, focus on these healthy choices:
Oats
muesli
Multigrains
Ezequiel
9. Dark chocolate
High quality black chocolate offers plenty of antioxidants and health benefits.
Most people may want to take a dark chocolate with a cocoa content of 70% or more.
Like other foods rich in fats, dark chocolate has a very high calorie density. This means that it is very easy to get many calories from it.
10. Cheese
As the dark chocolate is high in calories and fat. If Cheese is eaten in large quantities, it is also a good source of protein.
Since the cheese is very tasty, you can add it to most dishes and easily add several hundred extra calories.
Cheese is a good source of protein and is rich in healthy fats. Add it to meals if you need a calorie and increase the taste.
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