Many people are overweight or have low muscle mass, which makes them search The best foods to gain weight and improve the muscle mass in the body, and in this article we will shed light The best protein for weight gain and improve muscle strength.

red meat

Red meat is one of them The best protein for weight gainBecause 170 grams of meat is rich in about 49 grams of protein, and 456 calories, and this amount is rich in a high percentage of leucine, one of the main amino acids that the body needs to stimulate muscle protein synthesis and add new muscle tissue. .

Also, red meat is one of the best natural sources of dietary creatine, which is the best supplement for building muscle.

Rich meat provides more fat spots calories To gain weight, but it is recommended not to increase the fat of meat because it is not healthy.

There are many ways to cook red meat and reap its benefits in increasing protein levels and increasing body weight. (1)

More: Protein: benefits, sources and daily intake

oily fish

Like red meat, fatty fish, especially salmon The best protein for weight gainIt is also useful and healthy, and provides the body with many important components, chief among them omega-3 fatty acids.

170 grams of boneless wild salmon contains about 250 calories, 37 grams of protein, plus 12 grams of healthy fats, which help you gain weight and build muscle at the same time.

You can prepare salmon in several ways, mainly:

• steamed fish
• Fried fish.
• smoked fish;
• Grilled fish.
• Baked or boiled fish.

Salmon salad can also be prepared with green leaves, asparagus and whole Greek yogurt. (1) (2)

Also read: What are the most important natural sources of protein?

full fat milk

Whole milk contains many important nutrients for the body, mainly proteins, in addition to carbohydrates, fats, calcium and a variety of other vitamins and minerals.

Therefore, milk can be considered among the list The best protein for weight gain and strengthening the muscles at the same time, as it is an excellent source of casein and whey proteins.

And thanks to the fact that whole milk contains a large proportion of fat, it helps to gain weight when eaten regularly every day, and milk can be eaten in more than one way, including:

• Drink a glass of milk alone or by adding white honey to it.
• Preparing fruit juices that contain milk for more benefit, such as strawberry, banana or guava juice, and other useful and healthy juices. (1) (2)

For more information: What is animal protein and its most important sources?

Dairy products

In addition to milk, you can consider dairy products from The best protein for weight gainwhich includes:

• Cheese is a high-calorie dairy product, as it contains a large portion of protein and calcium, and the nutritional content depends on the type of cheese and how it is produced.
• Full-fat yogurt: it is a good source of calories and proteins, and it is better to choose plain or Greek yogurt instead of flavored yogurt, since it can contain a high percentage of sugar that is harmful to health, and instead, you can add a delicious flavor to yogurt using honey, fruits, nuts, unsweetened cocoa powder . (1) (3)

eggs

You can get a high percentage of protein by eating eggs, and it is also rich in choline, which is important for brain health and achieving The best protein for weight gainYou can eat eggs fried in butter instead of boiled eggs. (2)

Read also: vegetable sources of protein

BMI calculator

BMI lower than 18.5	under normal weight
BMI greater than or equal to 18.5 and less than 25	within normal weight
BMI greater than or equal to 25 and less than 30	higher than normal weight
BMI greater than or equal to 30 and less than 35	first degree obesity (moderate)
BMI greater than or equal to 35 and less than 40	Second degree obesity (moderate)
BMI greater than or equal to 40	Third degree obesity (excessive)

nuts

One small handful of raw almonds (about a quarter cup) contains the following:

• 170 calories.
• 6 grams of protein.
• 4 grams of fiber.
• 15 grams of healthy fats.

Since nuts are high in calories, eating two handfuls daily with a meal or as a snack can help with weight gain by a large percentage.

For added benefit, nuts can be added to a variety of meals, such as yogurt, healthy desserts and various dishes. (1) (3)

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