Protein
Protein plays an important role in building and repairing tissues, regulating hormones, transporting molecules, and strengthening the immune system.
To support muscle growth and maintain health, add protein-rich foods to your diet such as beef, beef, pork, fish, crab, shrimp, oyster, chicken, eggs, peanuts, walnuts, almonds, Greek yogurt, lentils, peas, etc.
Carbohydrates
Carbohydrates are an essential source of macronutrient, playing a role in providing energy for the body, supporting the functioning of the brain and muscles, while helping to regulate metabolism and control blood sugar levels.
To effectively support muscle growth, you should add a variety of carbohydrate-rich foods to your daily diet such as whole grains (black barley, brown rice, oats), fruits (terries, berries, mangoes, bananas), dairy products ( Milk, yogurt), beans and starchy vegetables (potatoes, corn, peas).
Fat
Fat is one of the three essential macronutrients that play an important role in providing energy, supporting cell growth and helping the body absorb fat-soluble vitamins such as A, D, E, K.
If you want to gain weight healthily, you should supplement foods rich in good fats such as fatty fish, avocados, dairy products, red meat along with healthy vegetable oils such as olive oil or coconut oil.
Nuts and nut butter ( peanuts, pears, cashews, almonds...) are also a source of nutritious fats, and also provide many vitamins, minerals and antioxidants.
However, consuming too many unhealthy fats and carbohydrates can cause many health problems such as obesity, cardiovascular disease or diabetes. Therefore, it is important to choose a nutritious food source and balance consumption to both achieve the weight gain goal and ensure long-term health.
