8 High Protein Foods for Weight Gain

Protein is a crucial energy source that naturally helps strengthen muscles and bones. But does protein increase weight? Yes, it very well does. Maintaining a healthy weight ensures that you stay away from complications caused by being underweight. Proteins contain all the right nutrition for weight gain that can help increase a healthy weight that lasts long. In this blog, we discuss different high-protein foods for weight gain and different ways you can consume them:

Do You Need to Increase Weight?

A common way to determine whether you have a healthy weight is to check the Body Mass Index(BMI) and whether you fall in the healthy range. If your BMI is under 18.5, you are considered underweight. However, we recommend that you not just rely on the BMI index but understand your body’s needs. 

Being underweight comes with its own set of complications that can be reduced with the right high-calorie mass gainers. If you are underweight and struggle with the following problems, you must consider increasing your weight:

• Fatigue
• Nausea
• Hair and Skin Issues
• Weakened Immune System
• Infertility
• Eating disorders
• Increased Infections

If you are struggling with these problems along with being underweight, you must regularly consume protein-rich veggies and meals to increase your weight in a healthy manner. 

How Much Protein Do You Need to Gain Weight?

Before learning about how much protein you need to gain weight, let’s answer the question ‘Does protein increase weight?’ Generally, foods containing carbohydrates and fats are known for increasing weight as they are high in calories. When you consume more calories than you burn, you begin to witness changes in your weight. However, trans fats not only cause unhealthy weight gain but also increase disease risk. 

On the other hand, proteins are a perfect choice when you wish to increase weight and muscles, without worrying about unhealthy fat. With protein, you get all the required nutrition for weight gain that helps increase your muscle mass. 

Now, let us discuss the amount of protein your body needs to gain weight. Ayurveda does not simplify your body’s needs to a particular amount, as every person and their needs are different. The amount of protein-rich high calorie mass gainers your body needs depends on your daily activities, age, weight, dosha, and many other factors.

As per Harvard Health, an average adult must consume between 0.36-0.54 grams/pound per day, depending on their activities. For eg: a 150lb (68kg) person should consume 54-81 grams of protein per day.

High Protein Foods for Weight Gain

1. Protein Smoothies
Protein smoothies are a great way to consume protein in a liquid form. They are easy to make and quick to consume, and you can customise them based on your taste buds. You can include weight gain drinks like peanut butter shake with greek yoghurt, green smoothies, or whey protein smoothies into your diet to increase weight. 

Milk is one of the best sources of protein and calories. Studies have shown that drinking milk after exercise can help improve body composition and build muscles. Whole milk is a great way to consume the required nutrition for weight gain. You can simply add milk to your everyday diet or consume it as a part of your favourite protein smoothies. 

3. Peanut Butter
Peanut butter is a great option for a high-protein food for weight gain as it contains all the right nutrients for healthy weight gain. It contains high levels of calories and fat that provide a balanced diet. Although it contains high levels of fat, it contains low levels of saturated fats and a significant amount of good fat that is healthy for your body.

Meat, especially red meat, is one of the best high protein foods that help stimulate muscle protein synthesis. Consuming meat can help you gain lean muscles and healthily increase your weight. While there are several supplements for weight gain in the market, consuming meat can help you gain weight and muscles the fastest way. 

5. Eggs
Eggs are not just a high-protein food for weight gain, it also contains vitamins and minerals, and the energy required to get through the day. You can consume eggs in multiple forms like scrambled eggs, poached eggs, omelettes, or just a boiled egg. You can add eggs to your daily diet to increase weight or bulk up.

6. Yogurt
Consuming whole milk yogurt will give you enough calories and nutrients to make it one of the best high protein foods. You can add yogurt to your daily protein smoothies, and consume it daily with toppings like strawberries, chocolate chips, or fruits to enjoy multiple flavors.

7. Cheese
With high protein and fat content, cheese is a great choice for healthily gaining weight. You can add cheese to other high-protein foods for weight gain. It is a very energy-dense food that offers multiple calories per gram. 

8. Protein-Rich Veggies
One of the most important ayurvedic tips to gain weight is to consume protein-rich vegetables. Consume vegetables like lentils, pinto beans, chickpeas, mung beans, fava beans, lima beans, green beans, and green leafy vegetables to gain weight regularly and in a healthy manner.

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