Are you struggling to gain weight and build muscle? Do you feel like you're eating everything in sight but still can't seem to pack on the pounds? The answer lies in proteins. This essential nutrient is the building block of muscle tissue and consuming enough of it is crucial for weight gain. In this blog, we'll explore the top high-protein foods that can help you achieve your weight gain goals. From lean meats to plant-based powerhouses, we will discuss them all.
Let’s understand about “PROTEINS” first
Protein Power: How Proteins Can Help You Gain Weight and Strength?
Protein isn't just for muscle-heads—it's a key player in the game of gains and a must for anyone looking to bulk up or build muscle. These are called the building blocks of the body and comprises 20 amino acids. Following are some points that how protein help in weight gain:
- Muscle Boost: Proteins are the building blocks for muscle growth and repair, making them crucial for getting stronger.
- Muscle Protein Synthesis: Adequate protein intake helps create new muscle proteins, supporting muscle growth.
- Hormone Control: Protein regulates hormones like testosterone, aiding muscle growth and weight gain.
- Fullness Factor: Protein-rich foods keep you fuller longer, curbing appetite and promoting calorie intake for weight gain.
- Energy Backup: When carbs and fats are low, protein steps in as an energy source, especially during intense workouts.
Awesome Protein Sources for Weight Gain!
1.Lean Meats
- Chicken Breast: 3-4 servings a day (30g protein per 3 oz serving)
- Turkey Breast: 3-4 servings a day (24g protein per 3 oz serving)
2. Fish and Seafood
- Salmon: 3-4 servings a week (20g protein per 3 oz serving)
- Tuna: 3-4 servings a week (25g protein per 3 oz serving)
- Shrimp: 3-4 servings a week (19g protein per 3 oz serving)
3. Eggs and Dairy
- Eggs: 4-6 eggs a day (6g protein per egg)
- Greek Yogurt: 2-3 cups a day (20g protein per cup)
- Cottage Cheese: 2-3 cups a day (28g protein per cup)
4. Plant-Based Powerhouse
- Legumes (Lentils, Chickpeas, Black Beans): 1-2 cups a day (15g protein per cup)
- Nuts and Seeds (Almonds, Chia Seeds, Hemp Seeds): 1/2 cup a day (8g protein per ounce)
- Tofu and Tempeh: 3-4 servings a week (20g protein per 3 oz serving)
- Broccoli: 2.57 grams of protein per 91 grams
- Cauliflower: 2.05 grams of protein per 107 grams
- Chinese cabbage: 1.2 grams of protein per 109 grams
- Oats: 10.7 grams of protein per serving
- Tempeh: 20.3 grams of protein per serving
- Spirulina: 64.4 grams of protein per 112 grams
- Sun-dried tomatoes: 7.61 grams of protein per 54 grams
- Guava: 4.21 grams of protein per serving
- Artichokes: 2.43 grams of protein per 84 grams
- Peas: 4.12 grams of protein per serving
The Dynamic Duo: Protein Intake & Weight Gain!
Additional Tips
- Eat frequently: Eating small and frequent meals, 5-6 meals a day can help in weight gain.
- Choose calorie-dense foods: Such foods help in increasing the body bulk, support long training hours and heavy lifting.
- Strength train regularly: Required for tearing down and building up the muscle fibers making them bigger and stronger.
- Progressive Overload: Increasing weights or reps challenges muscles, prompting growth for more strength.
Conclusion
Gaining weight and building muscle requires a focus on protein-rich foods. By incorporating these high-protein foods into your diet and following the additional tips, you'll be on your way to achieving your weight gain goals in no time. Remember to always prioritize a balanced diet. Stay in touch with your trainer or dietician for time to time guidance. Always remember it's better to gain muscle mass then gaining fat.
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