Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue ( 8). Red meats, including beef or pork, are probably one of the most effective muscle-building foods available.įor example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine ( 7). They’re nutrient-dense, full of fats, and easy to add to many different snacks or recipes. Nuts and nut butter are delicious, high calorie foods. It’s easy to make and easy on your wallet, too. Or better yet, make your own from this homemade almond butter recipe. However, make sure you pick 100% nut butter with no added sugar or extra oils. If you have a peanut or other nut allergy, substitute another well-tolerated, safe nut or seed butter. You can add nut butter to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.įor a quick pick-me-up, try this peanut butter banana smoothie, with only three ingredients (270 calories, using whole milk). Since nuts are calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fats ( 6). Nuts and nut butter can support an eating plan focused on weight gain. Rice is a source of calories and carbs that can be part of many frequent, smaller meals throughout the day. Try this wild rice and chicken kale for a balanced lunch (400 calories per serving). You can also top rice with a sauce, such as:Ī rice dish can easily become a whole meal.
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