Foods To Gain Weight – Carbohydrates

brown rice to gain weight

While most of the world is trying to limit their carb intake to keep fat off, you have a different goal… You want to GAIN WEIGHT, right?

Then you’re going to need to load up on the carbs my friend. But I’m not talking about cookies, pies, and twinkies… I’m talking about the good stuff. The RIGHT foods to gain weight.

When you eat the right kind of foods it will give your body the energy it needs to build muscle. When you DON’T eat the right kind of carbs they will simply be stored as fat – and won’t help you in your quest to gain lean muscle weight.

Carbs are the BEST source of energy for your body. Listen, your body can get energy from a few places… Protein, fat, carbs, glycogen, stored fat tissue, and by breaking down muscle mass.

Did you hear that last one?


That’s right, if your body isn’t fed properly – and with the right kinds of carbs – your body can litterally start eating away at your hard-earned muscle tissue to energy! To avoid this you want to make sure your stomach is NEVER growling and you’re always in a calorie surplus.

Alright so what kind of carbs should you be eating to gain weight?

carbs at wendysWell, anything that’s processed you can pretty much count out. I’m talking about things like bagels, white bread, muffins, pop tarts, cheese curls, and the list goes on and on…

Foods like this contain mostly empty calories and won’t help you gain much healthy muscle weight. They will also cause an insulin spike resulting in more fat storage.

Eating the wrong kinds of carbs can also leave you feeling tired and sluggish. You’ll also be weaker and you won’t be able to lift as much weight in the gym. And we all know that lifting heavy weights is essential to growing muscle and gaining healthy weight.

So now what?

Now let’s talk about good carbohydrates to gain weight.

Good carb sources come from whole foods. This will be your main source of energy when you are working out, and when your body is recovering. Remember, you don’t want your body feeding of your glycogen stores or muscle tissue in order to get energy. So you need to feed it the right things in order to keep your body in an anabolic state conducive to building muscle mass.

Here is a list of high-quality carbs you can use to gain weight:

  • Whole wheat pasta
  • Whole wheat bread
  • Fruit
  • Brown rice
  • Oatmeal
  • Potatoes
  • Yams
  • Oat bran
  • Beans
  • Quinoa
  • Green leafy vegetables

I added the vegetables in at the end there.

Why in the world would I add veggies? They don’t provide much energy, they aren’t calorie dense, and they won’t directly help you gain weight.

Well, they have a TON of other benefits though. Without going off on a tangent about the important of vegetables in your diet I’ll just cover a few important points as to why you need to include them.

  • They are packed with vitamins and minerals your body needs to operate at peak state.
  • They slow down the digestion of carbs which leads to less of an insulin response and less fat storage.
  • They support your immune system so you can recover from your workouts faster and get sick less often.
  • They are rich in antioxidants which helps combat free radical damage.

I’ll stop there. I think you get the picture. Vegetables are important not just for your weight gain efforts but for your overall health as well.

So now you know what kinds of carbohydrates you should be eating in order to gain weight. So hit the grocery store and start making some gains!


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