Ironically, the process to gain weight is often the same as the one you'd follow to lose weight.
It is because your body already knows what is optimal for you.
However... if you are an athlete or weight lifter wanting to bulk safely, here are some go-to's:
🍗 Protein Powerhouses
Lean meats like chicken, turkey, and lean cuts of beef are excellent sources of protein, as are eggs, Greek yoghurt and cottage cheese. Fish such as salmon and tuna provide not only protein but are also sources of healthy fats.
🍚 Carbohydrate Champions
Whole-grains like quinoa, oats, brown or wild rice, and whole-grain bread provide complex carbs and fibre. Starchy vegetables like potatoes, sweet potatoes and corn are good sources of carbs. Berries, bananas and dried fruit provide quick energy and nutrients.
🥑 Fabulous Fats
Great sources of healthy fats include nuts and seeds, such as almonds and chia, along with avocados and olive oil.
🥤 Supplements (with caution)*
Protein powders can help you to meet protein goals. Creatine may enhance muscle mass and performance when coupled with strength training. Mass gainers can be used for those struggling to get enough calories.
(*do this alongside your personal trainer or health pro)
🍎 Some general tips
Being in a calorie surplus is what you are aiming for... eating more than you would normally need.
Eat small balanced meals over the day to increase your calorie intake.
And stay hydrated! This is crucial for muscle function and recovery.
