Grains and seeds
Grains and seeds like lentils and chia seeds are excellent sources of carbohydrates and nutrients. Lentils have a long shelf life and are inexpensive so you can stock up on it to pour over salads, mix with brown rice or seeds, or to be eaten as a side dish of its own. Chia seeds, which are rich in omega-3 and omega-6 fatty acids, are a great source of energy and strength. They are also full of potassium, antioxidants, and soluble fiber. Chia seeds can be added to smoothies, salads, or a bowl of oatmeal.
For vegetarians, vegans, and individuals who can’t tolerate dairy proteins, pea protein is a good alternative. In fact, it may even be better because pea protein is easier to digest and contains glutamine and branched-chain amino acids, which are important muscle-building nutrients.
The great thing about food you can eat when you want to gain muscle weight is the wide variety of choices. What’s more, they’re tasty and healthy as well.
