Protein
Protein is essential for building tissue, regulating hormones, transporting molecules in the body, supporting the immune system. Building muscle requires adequate protein intake.
Protein-rich foods in a healthy weight gain diet include lean meats such as beef, pork; fish and seafood; nuts; dairy products.
Carbohydrates
Carbohydrates are essential macronutrients, providing energy for the body, supporting brain and muscle function, and helping to regulate metabolism and control blood sugar levels. During strength training and muscle building, you should consume about carbohydrates per day to meet your energy needs.
Carbohydrate-rich foods should include cereals such as buckwheat, amaranth, brown rice, quinoa, barley, oats; fruits; milk and yogurt; beans such as lentils, dried beans, peas; and starchy vegetables such as potatoes, corn and peas.
Fat
Fat is an essential nutrient, providing energy, supporting cell growth and helping the body absorb certain vitamins. When gaining weight, you should consume fat at a reasonable level.
Foods rich in healthy fats that can be supplemented include salmon, herring, mackerel, tuna, sardines, avocado, milk and dairy products, beef, olive oil, coconut oil and nuts and nut butter such as peanuts, almonds, cashews.
