If any person who wants to increase muscles they should take a proper intake of protein, fats, carbohydrates, minerals and other nutrients values. Here are some foods that will help you to gain weight and also for increment for your muscles.
A person who wants to build muscles they should include nuts in their diet. If you have 150 grams of nuts you will get 800-850 calories. In nuts, there should be almond, cashew, pistachio, and walnut.
A person who is in the underweight category they should take chickpeas. In a night add peas in the water and left them for overnight and in morning eat them in empty stomach. Do this regular for a month or till you will see the results.
Yogurt holds a lot of fats, vitamins, protein and other nutrients which helps you to gain weight fastly. With this also include dairy products in your diet.
4. Cottage Cheese:
A cup of cottage cheese contains about 200 calories, This a milk product that you should invest in your meal. Cheese in morning is the best way to gain weight.
Lentil is a big source of the mineral, For the production of muscles lentil helps to produce carbohydrates in the body. Men and women both can take this.
6. Sweet Potato:
With the Vitamin-B sweet potato also holds a good amount of carbohydrates, To increase muscles sweet potato is the best idea.
7. Brown Rice:
A type of rice brown rice rich source of carbohydrates. In 1 cup of cooked brown rice had almost 5-6 gm of protein.
The biggest weight gaining food is an egg, without eggs it’s little hard to build muscles. If you are having 2 eggs in a day then it’s good or if you want to eat more then leave the yellow part of egg it can increase your cholesterol level.
Orange is a fruit which helps to builds tissue, People who are working for building muscles they should have at least 1 orange in a day or they can take orange juice.
Oats is a most popular for it’s less glycemic index and a good source of carbohydrates. For Proper growth of muscles, You should include oats in your diet. Also take banana oats smoothie it’s like a sugar in milk for building muscles.