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11 Foods That Can Quickly Help You Build Muscles and Gain Weight

While some people are consistently doing all it takes to burn excessive fat, others are finding it hard to gain weight. Nonetheless, this shouldn’t be a problem because the solution is quite simple. You can achieve this by consuming foods rich in “healthy” fat and protein such as avocado, milk, nuts, and salmon.

By eating these products as dishes or snacks, you’d find it easier to gain weight regardless of how much weight you’ve lost. However, when combined with regular exercise, you can equally build firm muscles. Here is a list of 19 effective foods that can help in not only gaining weight but also in building muscles.

1. Smoothies


There are different varieties of smoothies, and some of them are taken to help you gain weight and maintain weight, while some are taken to burn fat and lose weight. It is more useful to have your smoothies homemade since some of the smoothies gotten from stores can’t be trusted enough to have all the required nutrients, and may contain too much-unwanted sugar.

With the right recipe, you can have your nutrient filled smoothie, made to your taste. For example; Vanilla berry shake can be made with the combination of 2 cups of 470 ml of milk, One cup of 237 ml of frozen or fresh berries, a cup of 237 ml high-protein yogurt, one scoop of vanilla whey protein and ice.


Chocolate banana nut shakes made by mixing 2 cups of 470 ml of milk, one banana, one tablespoon of 15 ml of peanuts and a scoop of chocolate whey protein.

2. Milk


Milk is protein filled with fats and carbs to go with. It’s also rich in calcium, whey protein, casein, and some vitamins. Milk is especially good after working, and it’s much more beneficial in building muscles than a soy-protein beverage after your daily workout. Even if you don’t work out, about two glasses of milk are still as wonderful.

3. Red meat

Red meat

Red meat is filled with all the nutrients required to help you build muscles and gain weight. Red meat contains creatine and leucine, nutrients necessary for building new muscles and protein stimulation. It also contains fat and protein needed to aid weight gain.

4. Avocado


Avocados are regarded as one of the healthiest fatty foods. It is uniquely nutritious and beneficial as it packs lots of calories and can be used to gain weight. An avocado can contain 332 calories, 17 grams of fiber and 29 grams of fat. It is also loaded with vitamin C, E and K. You could add avocados to your salads, or use them as spread.

5. Soybeans


Soybeans are often used to replenish blood oxygen and are also good as post-workout drinks. Soybeans are a fantastic source of vitamin K, phosphorus and iron. Iron helps to transport and store oxygen through blood and muscles.

A cup of boiled soybeans can contain about 29 grams of protein, 17 grams of carbs, 18 grams of fat and 298 calories. Asides all these advantages, soybeans are great antioxidants and can also help improve recovery after working out.

6. Salmon and fish

Salmon and fish

Another wonderful source of healthy fats and high-quality protein is oily fish. Fishes such as tuna and salmon are not only helpful in building muscles but are also beneficial to the body in general because they are rich in omega-3 fatty acids. You can eat them with your vegetables and rice to get all the nutrients your body requires.

7. Tofu


Tofu is another food you can add to your diet, and it is a product of soy milk. Tofu is often used by vegans and vegetarians as a substitute for meat because it is a plant-based source of healthy protein, calcium, and leucine. These nutrients are necessary for adequate muscle function. It is in fact, one of the best plants protein you can find anywhere.

8. Scallops


Scallops are good if you’re after low-fat meals, but they contain protein that your body needs. One hundred grams of scallops contain about 15 grams of protein and just half a gram of fat. So if you are after fearless food, this is it.

9. Beans


Beans is also another affordable alternative foods with low fat and more protein. Black, kidney and pinto beans contain about 18 grams of protein per cup and are considerably high in vitamin B, fiber, iron, and magnesium. Vitamin B helps to support muscles tone and help to encourage a healthy appetite. You could have beans with bread and some fish to nourish your body with. What say you?

10. Nuts


Nuts like peanuts and almonds and nut butter are great for everyone who is looking to gain weight. They are filled with calories, healthy fats and protein and can be eaten as snacks or added to meals to help keep the body healthy. You could use your 100% nut butter was spread on your sandwiches.

11. Dried fruits

Dried fruits

Dried fruits such as cherries, apples, and pineapples are nutritious, and calories filled snacks that are rich in antioxidants and fiber. Contrary to popular beliefs, fruits don’t lose their nutrients when left to dry, since their fiber help to retain their vitamin contents.

Simply add dried fruits to your protein shakes to make a nice mix of protein and healthy fat. Dried fruits are way healthier than store-bought granola bars because they contain preservatives and sugar.

Which if the foods mentioned have you tried? How has it helped you grow muscles and gain weight? Are there foods not mentioned above that’s helped you? Leave your answers in the comments. Thank you

Oluwafemi Michael
Oluwafemi Michael is an online Mental Health Therapist, Advocate for Mental Health Awareness, a programmer, and also a content creator from Edo state, Akoko-Edo LG.

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