The most important thing to do to gain weight and muscles is to eat as many foods as you can. And although this is correct, you must keep in mind that you must choose only the right foods to eat that could make you gain muscles and weight. So the answer to your question of how to gain weight and muscle is to eat these three types of foods – proteins, carbohydrates and fats.

Protein-rich Foods

Remember that protein is very important in your diet if you are trying to build muscles, so make sure that you include protein rich foods in your daily diet. Proteins are the building blocks of muscles, and therefore, you cannot expect to gain muscles if you are not eating any proteins at all. Examples of high protein foods are meat, poultry, fish, eggs, dairy products, beans and nuts, lentils, seeds and grains like wheat, rice, barley and corn, and soy products.

Carbohydrate Enriched Foods

As you may have known, carbs is the number one provider of energy in our body which will give us the needed strength for us to be able to keep-up with our daily exercises to build muscles and gain weight at the same time. In fact, medical experts would highly recommend having about 60 percent of total daily calorie intake from carbohydrates. The carbohydrates will then be converted into glucose, which will provide us with the right energy that we need.

The most common examples of foods that are rich in carbohydrates are whole grains, radish, potatoes, pasta, oranges, oatmeal, mangoes, honey and grapes. If you want to know how to gain weight and muscle, you must be able to tell which type of carbohydrate enriched foods to eat because not all of them are essential for our health because some can be harmful. Bad carbohydrates will just cause your insulin secretion to increase and thus, will result to diabetes, heart diseases and overweight, which would later lead to obesity.

Unsaturated Fats

Included on the list of foods to eat to gain weight and muscles are the foods that contains unsaturated fats, or good types of fats. But take note that it is emphasized that you must only eat good fats, and not the bad ones, and these foods should not be eaten in large quantity unlike protein and carbohydrate enriched foods. Eating too much fat can make someone obese, and this is the root cause of so many serious illnesses.

Other than eating protein, carbs and fats, bear in mind that you must also consume foods that are rich in vitamins and minerals. In fact, you must consume more of the vitamin-enriched foods, than that of fats. And if you really want to know how to gain weight and muscle, the key is to practice a good eating habit, by eating all three meals in a day – breakfast, lunch and dinner.

Since you now know what type of foods you need to include in your diet, take a look at a good 1 day example on weight gain meal plan. Balanced nutrition without proper physical exercise will goes in vain. See 5×5 workout to discover an excellent workout routine example.