12 foods to build muscles and gain weight


Gaining is an essential part of fitness. If it is about losing weight then all we can do is exercise hard but gaining weight and muscle up is quite complicated. For muscle growth, our body needs essential nutrients such as protein, carbohydrates, calcium, etc. Today we will know about the 12 best foods which will are rich in nutrients and will help us grow and build our muscles.



Ques- What are the best and natural way to gain body weight and muscles?

Ans- The natural and best way to gain body weight and muscles is to get all these nutrients from your daily meal. Yes! Some of our daily foods contain a high source of nutrients and can help us gaining weight easily.

Ques- Do protein shakes provides all these nutrients?

Ans- Most of the protein shakes contains a major amount of sugar and less amount of nutrients. It usually contains a minor source of protein, carbohydrates, etc which will not help in gaining faster. Home-made protein shakes are the best option to gain and build faster.


1.  Milk


As we all know milk is essential for strong bones and lasting energy. It is the best source of calcium, proteins, carbs, and fats which are needed by our body to grow. According to the study of clinical nutrition, drinking milk after the workout helps in building muscle mass more effectively than any other source of protein drink or you can also have a glass of milk with your regular meal to get the best effect.

2. Home-Made Protein Shakes


Even protein shakes have their best effect on our body but the Home-made shakes are effective for our body. Most of the protein shake contains sugar and have a lower amount of nutrients. Home-Made shakes are the one that will give your body all the vitamins it needs to build muscles.

How to make your own Home-Made Protein Shake

  • Chocolate-Banana Shake


To make Chocolate-Banana Shake all you need is-

  • 2 cups of milk
  • 2 Banana
  • 1 scoop Chocolate whey protein
  • 1 tablespoon of peanut butter
  • Blender

Mix all the ingredients in the blender and your shake is ready to be served.

  • Vanilla Berry Shake


To make Vanilla Berry Shake all ingredients that you need are-

  • 2 Cups of Milk
  • 1 cup of Mixed Fresh Berries
  • 1 ice cube
  • 1 scoop of Vanilla Whey Protein
  • 1 tablespoon of High-Protein Natural Yogurt

Mix all the ingredients in the Blender and Drink up.

3. Avocado


Avocado is the best and major source of healthy fats. It is nutritious and is beneficial for our body growth. When it comes about taste, it is quite delicious!

How to consume-

Add some slices of Avocado in your salads, while having your meal. You can add it your sandwiches to make it more delicious and nutritious.

4. Red Meat


Red meat almost contains all the nutrients which are needed for gaining weight and building muscles. It usually contains Leucine and Creatine. They are two powerful nutrients responsible for muscle protein stimulation and formation of nutrition. Creatine provides instant energy to our body. Most of the bodybuilders consume creatine as a pre-workout to give instant energy to the body. Red meat is a major source of protein and fat.

You should also know that eating too much red meat is not good for health.

5. Tofu


Tofu is a rich source of protein, leucine, and calcium. It is a plant-based source which helps in proper muscle and body function. According to the research, the soy protein in Tofu is one of the best plant-protein you can ever find.

How to Consume-

You can have Tofu in your meal. There are tons of recipes present on the internet based on Tofu. Go and get your best one and add this nutritious food in your meal list.

6. Brown Rice


All our body looks for a fiber to gain. Brown rice is a rich source of fiber, vitamins, and minerals. It also contains essential nutrients like carbs and calories (low in fat). It is quite delicious in taste.

How to consume-

You must know that brown rice also contains arsenic and phytic acid, which can harm our body cells. So don’t consume it daily, 2 times a week is enough.

You can add brown rice to your lunch with other nutritious foods.

7. Beans


Beans are rich in protein and lower in fat. It is the best source of protein and is also affordable. Cooked pinto and black kidney beans usually contain 14 grams of protein per cup. They are also rich in fiber, Vitamin B, magnesium, and iron which helps in rapid muscle growth.

How to consume-

Add beans in the vegetables and eat up. Also, you can google the recipes related to the beans and select one.

8. Chickpeas


Chickpeas are the good source of carbs which helps in gaining weight and muscles quickly. It also contains proteins, which is of similar quality of animal sources. This Plant-based product is the best way to build muscles rapidly.

How to consume-

People usually add up chickpeas with fish and meat to make it more nutritious. You can browse the tons of recipes related to chickpeas.

9. Nuts


Nuts and nut butter are the best product that will definitely help in building muscle easily. They are rich in calories, proteins, and healthy fats. It is quite delicious in taste. Make sure that the nut butter you are buying is 100% natural. So a nut chopper is your go-to equipment.”



How to consume-

You can add nut butter to your breakfast meal. Put them on sandwiches or consume them with home-made shakes. Nuts can add up into salads to make it more nutritious.

10. Dried Fruits


Dried fruits are also the best source of nutrition. Simply dried fruits such as Pineapples, cherries, and apples etc helps in gaining weight and muscles. According to the research, fruits don’t lose their nutrition when they are dried because of their fiber components. They are delicious in taste.

How to consume-

Add-up all the dried fruits in your salads and make your meal nutritious and more healthy. You can also mix up into your protein shakes to make a great mix.

11. SoyBeans


Soybeans are also a plant-based source of nutrition. It usually contains Vitamin K, Iron, and phosphorus. They are all important for our health, but the essential one is iron. Iron transports the oxygen in blood and muscles which is necessary for muscle building. Soybeans are also a major source of antioxidants that helps our muscles to recover fast.

How to consume-

The best time to consume Soybeans is after the intense workouts. You can also add-up into your breakfast with other vegetables to make it more nutritious and delicious.

12. Dark chocolates


This is one for those who love chocolates. Dark chocolates can help you get toned. It usually contains 70% antioxidant which will give you instant energy. It contains more nutrients which are essential for body growth.

How to consume-

Consume it as pre-workout. You can also add it to protein shakes to make it more delicious and nutritious.