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Doctors typically recommend gaining weight to people whose weight has been consistently low, which can cause a range of health problems. Bodybuilders and other athletes may also want to gain weight through muscle development.
According to the Centers for Disease Control and Prevention (CDC), in the United States the number of underweight adults between the ages of 20 and 39 fell from 3% to 1.9% between 1988 and 2008.
A person who is low in weight is prone to health problems, including:
Infertility
developmental delays
weakened immune system
Osteoporosis
increased risk of complications during surgery
Malnutrition
Although gaining weight can be difficult, the following foods can help. They also increase muscle mass and improve overall health.
Food to gain weight quickly
Food to gain weight quickly
The following nutrient-rich foods can help a person gain weight safely and effectively.
1. Milk
Protein shakes can help people gain weight easily and are more effective if drunk shortly after exercise.
Milk provides a mixture of fat, carbohydrates and protein.
It is also an excellent source of vitamins and minerals, including calcium.
The protein content of milk makes it a good choice for people who want to gain muscle.
One study found that after a resistance training routine, drinking skim milk was more effective at helping develop muscle than a soy product.
A similar study involving women in resistance training showed better results in those who drank milk after exercising.
For those who want to gain weight, they can add milk to their diet during the day.
2. Protein shakes
Protein shakes can help people gain weight easily and effectively. A smoothie is more effective at helping you build muscle if you drink shortly after exercising.
However, it is important to note that frequently prepared smoothies have added sugar and other additives that should be avoided. Carefully check the labels.
3. Rice
A cup of rice contains about 200 calories, and is also a good source of carbohydrates, which help you gain weight. Many people find it easy to incorporate rice into meals that contain protein and vegetables.
4. Red meats
Allowing the consumption of red meats has been shown to help develop muscle and gain weight.
Steaks contain both leucine and creatine, which play an important role in increasing muscle mass. Steaks and other red meats contain both protein and fat, which promote weight gain.
Although some people are advised to limit red meat intake, lean cuts are healthier for the heart than fatty cuts.
One study found that adding lean red meat to the diet of 100 women between the ages of 60 and 90 helped them gain weight and increase their strength by 18% while conducting resistance training.
5. Nuts and nut butter
Regularly eating nuts can help a person gain weight safely. Nuts are excellent snacks and can be added to many foods, including salads. Raw or toasted nuts have the greatest health benefits.
Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.
6. Wholemeal bread
Wholemeal bread contains complex carbohydrates and seeds that can promote weight gain.
This bread contains complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.
7. Other starches
Starches help some of the aforementioned foods improve muscle growth and gain weight. They provide mass to meals to increase the amount of calories consumed.
Other starch-rich foods include:
• potatoes (potatoes)
• Corn
• Quinoa
• Buckwheat
• Beans
• Pumpkin
• Oats
• Legumes
• winter tubers
• sweet potato (sweet potato)
• Pasta
• whole grains
• wholemeal bread
• cereal bars
In addition to providing calories, starches supply energy in the form of glucose. Glucose is stored in the body in the form of glycogen Research indicates that glycogen can improve performance and energy during exercise.
8. Protein supplements
Athletes who want to gain weight often use protein supplements to increase muscle mass, in combination with endurance training.
Salmon is rich in healthy fat, omega 3 and protein.
9. Salmon
Six ounces of salmon will contain approximately 240 calories, and is rich in healthy fats, making it a good choice for those who want to gain weight.
It also contains many nutrients, including omega 3 and protein.
10. Dehydrated fruits
Dehydrated fruits are rich in nutrients and calories, a quarter cup of dried blueberries contains about 130 calories.
Many people prefer to consume pineapple, cherries or dried apples.
11. Avocados
Avocados are high in calories and fat, as well as vitamins and minerals.
12. Dark chocolate
Dark chocolate is a high-fat, high-calorie food. It also contains antioxidants.
If a person wants to gain weight, they must choose a chocolate that has at least 70% cocoa.
13. Cereal bars
Cereal bars provide the vitamins and minerals contained in cereal in a more convenient presentation.
You must select bars that contain whole grains, nuts, and fruits.
Avoid those that contain a lot of sugar.
14. Whole grains
Many cereals are fortified with vitamins and minerals.
However, some contain a lot of sugar and few complex carbohydrates. Those are the ones you should avoid.
Instead, choose cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.
15. Eggs
Eggs are a good source of protein, healthy fat and other nutrients. The yolk has most of these nutrients.
16. Fats and oils
Oils, such as those derived from olives and avocados, contribute heart-healthy unsaturated calories and fats. One tablespoon of olive oil contains approximately 120 calories.
17. Cheese
Cheese is a good source of fat, protein, calcium and calories. If a person wants to gain weight, they must choose whole cheeses.
18. Yogurt
Whole yogurt also provides protein and nutrients. Avoid flavored yogurts and low-fat yogurts because they usually contain added sugar.
You can taste your yogurt with fruits or nuts.
19. Pastas
Pastas provide a dense calorie route and rich in carbohydrates to gain weight in a healthy way.
Avoid bleached pastes and opt for whole grain pastes.
Sport to gain weight quickly
Sport to gain weight quickly
1
The general principle of sports nutrition is the balance of current body weight, current nutritional level and calorie content. You should increase the amount of food by introducing additional meals. So you have three meals a day, eat 4-5 times a day and separate meals at the same intervals.
2
Don't stop taking sports food. These are not anabolic steroids that cannot be called a diet. This refers to the body's own carbohydrate and protein shakes, which compensate for the energy loss, restore muscle tissue and provide the necessary building materials for muscle growth and thus body mass. You can change the structure of the body by adjusting the combination of proteins, fats and carbohydrates in your diet.
3
With power out of the way. Let's go to training. Exercises with weights help to stimulate metabolism and influence metabolism. The more your muscles are strained, the faster the internal mechanism of muscle growth begins. Behind the workout should be a perfectly understandable craving for food, and it is really satisfied that you get the growth of your muscles.
4
We list the basic principles of weight gain training. The total duration of a workout in the gym should be 40 to 60 minutes. Such a long training leads to the desired combustion of energy. The time between sentences should be 60 to 90 seconds. The maximum effect can be achieved at high intensity, while "weight is lost".
5
For a successful and fast growth of muscle mass, 2-3 workouts per week are sufficient. The growth of muscle mass does not depend on how much time you spend in the gym, but on the degree of muscle strain during exercise.
6
Make sure you include basic exercises in the program. They use large muscle groups. These are squats, horizontal bench press and other exercises. Excellent help with weight gain in all dumbbells and dumbbells. And with the help of simulators, you can already polish your relief and load individual muscle groups.
7
After exercise, eat foods that contain carbohydrates or a carbon shake. Proteins are very desirable. You can take the so-called gainer - a mixture of proteins and carbohydrates.
Note
Eat every day gradually, but 6-8 times ... more meat products ... In the morning, porridge is not applicable to milk (you get carbohydrates all day), as well as weight gain: pasta, white bread, all kinds of mayonnaise and of course sugar in any form).
Good advice
For some people, the question of how to gain weight in a week is quite relevant. Pharmacological companies offer a large number of special weight loss drugs, but too rapid weight gain is quite complicated. In addition, rapid weight gain is not always safe.
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