Carbs Foods To Gain Weight

1. Homemade protein smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.

Here are just a few tasty variations you can try. You can combine each with 2 cups (470 mL) of dairy milk or soy milk if you have lactose intolerance. Both have more nutrients and calories than other alternative milks.

Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.

Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein.

Chocolate hazelnut shake: Combine 15 ounces (444 mL) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado.

Caramel apple shake: Combine 1 sliced apple, 1 cup (237 mL) of full fat Greek yogurt, 1 scoop of cagramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) of sugar-free caramel sauce or flavoring.

Vanilla blueberry shake: Combine 1 cup (237 mL) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yogurt, and sweetener if needed.

Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.

All of these smoothies provide around calories, along with a high amount of protein and other important vitamins and minerals.

SUMMARY

There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.

2. Milk

Milk has been used as a weight gainer or muscle builder for decades.

It provides a good balance of proteins, carbs, and fats and is a good source of Calcium, as well as other vitamins and minerals.

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weightlifting.

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.

Try drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re training.

Milk smoothies are also a delicious way to add milk to your diet. For an easy morning protein boost, try blending up 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla (about 275 calories).

SUMMARY

Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.

3.3. Rice

Rice is a convenient, low cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat.

Rice is also fairly calorie dense meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals.

Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and healthy fats for varied meals throughout the week.

There are many ways to turn relatively bland rice into a taste extravaganza. The easiest way to add taste, calories, and a protein boost is to simply stir in some of these ingredients after you have cooked your rice:

butter and Parmesan cheese

broccoli and cheese

scrambled eggs

toasted sesame seeds, peanuts, or cashews

Another way to boost taste and calories is to top your rice with a sauce like curry, pesto, or alfredo. You can buy these sauces ready-made if you’re pressed for time.

A rice dish can easily become a whole meal. Try this wild rice for a healthy lunch (400 calories per serving).

You can also stir up your own healthy take on the Chinese takeout favorite, fried rice, with this vegetable dish — which is actually baked.

SUMMARY

Rice is a great source of carbs that are easy to consume and digest.

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