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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Hey, Skinny Guy! Want To Build Muscle FAST?

Discover the 7 biggest mistakes you’re making right now that are actually keeping you skinny!

{ 9 comments… read them below or add one }

john May 30, 2011 at 11:10 pm

Thankyou for helping out, great info!!!


Jeff Masterson August 18, 2011 at 11:07 pm

Absolutely John, glad you liked it!


Gert November 5, 2011 at 6:13 am

The genius store called, they’re running out of you.


Aaron June 28, 2011 at 3:06 pm

Hey my brother recommended I check out this site… You’ve put together the best info I’ve seen on the right foods to eat to gain weight, so my hats off to you sir!


phil July 30, 2011 at 11:06 pm

thanks mate. i’m 6’3 and 147 lbs or 10.5 stone. i’m scouring the net like a mad man, looking how to gain some size. i could never gain muscle or fat EVER. i’m 24 and its embarrasing when your thinner than everyone man you know. my confidence is through the floor most days and its socially crippling for me. i’m a tall lad and if i could just pack on the mass too my life would be so much better. its gotten to the point now that i have made it my solitary goal for the forseable future to get huge. i’m so sick of it that its destroying me mentally and emotionally. and when i say huge i mean i will never stop trying to be bigger. no matter how big i get. i want to be the biggest man i know after a life of self and social torment. i will follow every word you said and have it all jotted down to make sure i dont lose the info. any future advice from you would be extremely appreciated. many thanks


Jeff Masterson August 18, 2011 at 11:09 pm

Hey Phil,

It sounds like you’re determined and if you follow the advice I put out I have no doubt you will gain all the muscle weight you want. Once you have the right information all it takes is determination and consistency.


Li Sievint September 7, 2011 at 8:38 pm

Hey! I just wanted to say your site has helped me out a LOT!


dan January 30, 2012 at 4:28 pm

thanks man, gonna really give it a try. I’ve been a skinny bastard all my life and kept on saying to friends and myself that one day my metabolism will slow down and I will put weight on automatically. Well, now I’m 28 and still a skinny bastard! Time to change my diet completly and stop being lazy,I really hope it works out!



Lemuel John February 13, 2012 at 10:51 pm

Hi I’m Lemuel

I’ve read several of your tips on weight gaining and those were great.

Thank you and Happy Healthy Living.


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