What To Eat To Gain Weight And Build Muscle

Are you underweight and don't know what to eat to..

What To Eat To Gain Weight And Build Muscle

Are you underweight and don’t know what to eat to gain weight?

Millions of pounds are spent each year on magazines, books, and weight gain supplements.

Gaining weight does not happen overnight and requires a commitment from you, but does not have to be hard if you work out and eat the proper foods in large enough amounts.

Fastest ways to gain weight

Numerous people are continually searching for the fastest ways to gain weight and don’t know what to eat.

If you truly want to learn what to eat to gain weight and maintain it, a diet rich in calories and protein combined with a regular weight-training regimen will help you accomplish your goals.

If you are looking for the best weight gain supplement for you, take into account your diet and exercise routine before making a decision.

Weight gain supplements can be very beneficial when used in conjunction with the proper diet and weight training routine.

The major part of your calorie and protein consumption should come from the foods you eat.

Substituting a weight gain supplement for a meal is never a good idea.

Natural Nutrients

Your body needs the natural nutrients found in lean meats, poultry, fish, vegetables, and carbohydrates.

Weight gain supplements can be used effectively as a weight gain aid when they are used to supplement your diet, not replace part of it.

A diet consisting of large amounts of protein, fats, carbs, and high in calories is essential to any weight gaining effort aided by weight gain supplements.

Training with weights is necessary if you want to build new muscle tissue, and a weight gain supplement can be used after a workout, in between meals, or as a snack but should never replace a meal.

Protein is a major component of any diet designed to add body weight. Lean red meats, fish, poultry, and eggs are excellent sources of protein.

Several small meals per day containing large amounts of protein are crucial to your weight gaining effort.

The question of what to eat to gain weight is not as complicated as some believe.

Along with plenty of protein, fats and carbohydrates are a big part of any weight gaining diet.

By avoiding sweets and empty calories, you will give your body the fuel it needs to add body mass and build new muscle tissue through the nutritious foods you eat at regular intervals during the day.

Finding it difficult to stick to a weight gain diet

If you are finding it difficult to stick to a weight gain diet, try eating five or six smaller meals per day instead of three large ones. Keep in mind that a piece of chicken and a baked potato is always better than a shake, bar, or pill.

If you should decide to use a weight gain supplement, make certain you consume adequate amounts of food each day in addition to the supplement.

Weight gain supplements can give you added protein and calories and may be especially helpful if used immediately following weight training.

Always be certain your diet contains all the required elements and use weight gain supplements wisely.

Learning what to eat to gain weight is a relatively simple task. Increase your calorie intake and make certain you are eating healthy, protein rich foods.

This combined with weight training and plenty of rest should allow your body to bulk up effectively and help you maintain your new body shape.

We’ve selected our top high-protein foods below – ranking them based on their protein content per 100g :

Beef jerky

Keep some dried, cured pieces of lean beef in your gym bag for a meaty hit of protein and creatine anytime you need it. Check the ingredients, though – some types have an obscene amount of added sugar.

Protein content: 72g

Tuna steak

The chicken of the sea is rich in omega 3 fatty acids, among other valuable nutrients. It’s far more meaty and flavoursome than the canned version (with a price to match) and can be served rare, or even just seared.

Protein content: 31g


The, er, tuna of the land has a good level of protein. If you’re watching your fat intake, make sure to go for breast rather than legs or thighs.

Protein content: 30g

Pork chops

These cuts are great sources of selenium, an essential mineral that’s linked to a lower risk of prostate cancer. There is five times more selenium in pork chops than in similar cuts of beef.

Protein content: 28g

Canned tuna

A can of tuna in spring water contains approximately 111 calories and is completely fat-free.

Protein content: 25g


The pink flesh of salmon contains loads of omega 3 fatty acids that make it great for a range of things from eye health to fat burning. Ditch the bacon and have this with your eggs in the morning for a healthier start to your day.

Protein content: 24g


This fish is remarkably cheap if you buy the canned kind, and it doesn’t skimp on protein content either. Delivering plenty of omega 3 fats and vitamin D, sardines are also great for boosting testosterone. 

Protein content: 21g per can


A good source of easily absorbed zinc, iron and selenium, which all help to boost your body’s immune system.

Protein content: 20g


This bird is high in protein, low in fat and a good source of vitamin B6 and niacin, both of which are essential for regulating your body’s energy production.

Protein content: 19g


Cheap and convenient in canned form, mackerel also provides high levels of brain-boosting vitamin B12.

Protein content: 19g

Cashew nuts

King of the nuts protein-wise, cashews also have a high level of antioxidants, which according to the British Journal Of Nutrition are essential for good heart health.

Protein content: 17g

Brazil nuts

A mere 3-4 nuts will provide your entire RDA of selenium, a nutrient that plays a key role in keeping colds at bay during winter. Fun fact: the tree itself can grow to 50m in height and live for up to 1,000 years.

Protein content: 14g


You should be eating more wholegrains anyway, so quinoa’s protein content is the perfect excuse for adding it to your diet. It’s perfect for vegans, as well as being free of fat and gluten.

Protein content: 14g

Cottage cheese 

These curds are laced with slow-digesting casein protein that will supply your growing muscles with a steady supply of amino acids that are vital for muscle growth. It can be quite high in sodium though, so be sure to check labels and go for the brands that contain less. 

Protein content: 14g 

Greek yogurt

Greek (not Greek style) yogurt is packed full of healthy bacteria and enzymes that do wonders for your digestive health.

Protein content: 10g


They’re a New Year’s Eve speciality in Italy and Hungary, but given their crucial ability to turn carbs into fuel, we’d recommend indulging in them all year round.
Use them to thicken meaty stews and salads.

Protein content: 8g


One of the earliest cultivated legumes, dating back 7,500 years in the Middle East, chickpeas are particularly rich in folate, a B vitamin that helps to support and maintain a healthy nervous system. Use them blended with lemon, fresh garlic and tahini in delicious DIY hummus.

Protein content: 8g

Kidney Beans

A 200g serving – half a regular can – provides over 50% of your GDA of fibre, which plays a key role in healthy digestive function. Use them in a chilli con carne topped with Greek yogurt and fresh coriander.

Protein content: 8g

Peanut butter 

It’s still the best kind of nut-based spread for sheer protein content, despite the increasing popularity of almond butter. Try to go for the organic versions, which pack in more nuts and far less sugar and fatty oil. 

Protein content: 8g per spoonful


Manganese is used to strengthen bones and metabolise carbs, amino acids and cholesterol, and you get 184% of your RDA from 100g of tofu.

It also has 24g of unsaturated fats, which makes it a perfect post-gym protein source because. According to a study in the Journal Of The American College of Cardiology, eating unsaturated fats after exercise increases the blood flow in your arteries by 45%. Encouraging more anti-inflammatory agents to rush to your muscles.

Protein content: 8g


Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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