Red Meats
Red meats, such as beef or pork, stand out as effective muscle-building foods. A 3-ounce serving of steak provides 228 calories, 24 grams of protein, and essential amino acids like leucine, crucial for stimulating muscle protein synthesis. While lean cuts offer nutrient density, fattier cuts can enhance calorie intake.
Research supports the link between red meat consumption, strength training, and improved muscle mass. However, moderation is key, as excessive red meat intake has been associated with increased risks of colorectal cancer. Balance your diet by incorporating lean and fatty cuts, ensuring a well-rounded approach to muscle gain and overall health. [3] [4]
Rice
Rice, a convenient and cost-effective carbohydrate source, is pivotal in weight gain eating plans. One cup of cooked white rice delivers 204 calories, 44 grams of carbs, and minimal fat. Its calorie density makes it an excellent choice for individuals struggling to consume sufficient calories.
Enhance the flavor and nutritional content by incorporating ingredients like butter, Parmesan cheese, scrambled eggs, or toasted sesame seeds. Whether using microwavable packs for quick meals on the go or preparing larger batches to pair with different proteins and fats, rice can be a versatile and staple component of your weight gain strategy. [5]
