All you need to gain muscles and to maintain the proper weight is healthy and a meal that is full of proteins, carbs, and fats in the required proportion. If you think only exercise or gym can help then my friend you are in the wrong way. You need both exercise and healthy food. Your body builds when it gets what it wants.
So here I selected some muscles to gain meal that may help you to gain and build muscles if you don’t have any genetic disorder. If you already using this food in your meal and not getting the result then you have to consult with your doctor. Because some other factors are also responsible that restrict you.
We gotta hear from our childhood that milk is one of the healthiest drink.
It includes calcium, proteins, carbs, fats that our body needs. But according to the American Journal of clinical nutrition drinking milk just after a workout helps to build muscles.
2) Homemade protein shakes
Even market buy protein is also good but too many of them have loads of sugar and almost no nutrients.
So its always better to make your own homemade protein that contains lots of proteins, vitamins. It is one of the best muscles gain meal.
Avocado is the top dog of healthy fats. It has powerful health benefits that will help you to gain weight and muscles.
It doesn’t have calories but just have too much to gain your muscles and weight. Just add avocado to your salads and sandwich will help you to gain mass and visible results.
4) Red meat
Red meat has pretty much everything that you ask for when it comes to gain weight or building muscles.
It includes two powerful proteins i.e, Leucine and creatine that required for the stimulation and nutrition formation. it also loaded with both protein and fats.
Note: Eating too much red meat can wreak havoc on your system so eat in the required quantity.
Tofu is full of proteins, leucine, calcium. It is a plant-based protein source.
According to a health company, it is best to plant protein in your meal for muscles building. This is one more reason to add Tofu in your meal menu.
6) Oily fish
Fish like salmon and tuna provide your body with protein and healthy fat that helps you to build your overall health.
The best way to eat is to add fish in your daily meal.
Tilapia are not like Salmon but it contains lots of lots of proteins and one more thing vitamins.
It contains vitamins like Se and B12 which supports the health of your red blood cells in the nerves. It means you can do the hard workout without any extra efforts or say to be effortlessly.
A 100g of scallops consists of 20 gram of protein, 0.5 grams of fat.
9) Whole Eggs
Whole eggs contain high-quality proteins, healthy fats, and anti-oxidants that required for weight gain. But eat in a limited quantity.
10) Brown Rice
We all know that a high quantity of white rice is tasty. But if you are looking for fiber, vitamins, and minerals then go for brown rice because it contains all these.
Just one serve of brown rice fills your body with necessary carbs and calories and low in fat.
Here is a note about Brown Rice: It contains Arsenic acid and Phytic acid so don’t overdo it. Just 1-2 portions a week is enough.
Rich in proteins, low in fats, easily available and affordable. It contains 14g of protein in a cup plus.
They are high fiber, vitamins B, Magnesium, and Iron.
Chickpeas contain a high amount of carbs which help you to gain weight very easily and quickly. So-called one of the best muscles gain meal.
It just has a little-bit quality of protein than the animal’s sources.
Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast.
Like apple sauce, ripe mashed bananas can be used in baked goods to replace oil or butter. Mashed bananas lend a moist, naturally sweet flavor to muffins, cookies, and cakes.
Peel and freeze bananas for a great addition to any smoothie.
Add sliced banana to your morning cereal or oatmeal, or take a banana with you on your way to work or school for a healthy, portable snack.