All weight gain is not created equal. The consensus of many experts is that the best way to gain weight and add muscle mass is by adding protein to your diet in addition to calories. After all, gaining weight is directly linked to your caloric intake, but eating the wrong calories only increases fat, not muscle mass. That leads to the following question. What are the best high protein foods to add to your diet?
When determining what foods to eat, it is a good idea to stick with a diet that provides about 50% of your caloric intake from proteins, specifically lean proteins. Some of the best high protein foods to make certain are a large part of your diet include the following:
- fish, specifically tuna, salmon, or cod
- nuts, specifically almonds, peanuts, walnuts, pistachios, and cashews
- chicken, specifically the breast
- eggs, specifically egg whites
- 2% milk
- reduced fat cottage cheese
- reduced fat cheese
- red meats, specifically lean cut steaks and lean ground beef
- soy protein supplements
- protein supplements in the form of whey protein
- peanut butter
Proteins are considered the building blocks of muscle. Protein is needed to help you gain maximum strength. As a result, you should never allow your protein intake to be lower than 1g/lb of body weight when your overall goal is to add muscle and gain weight. Check out our PROTEIN & CARB GUIDE to learn what your daily protein should be based on your current body weight.
For the best results, it is suggested that you eat every two to three hours. Just make certain to choose high calorie, nutrient dense foods to boost your protein and caloric intake with making yourself feel too full. Additionally, you should eat a small snack right before going to bed each night to help you gain weight.