High-protein Foods For Weight Gain

Although the obesity epidemic has spurred a great interest in weight loss, gaining weight is also a popular interest for many athletes and bodybuilders. Unfortunately, gaining weight in the form of fat is all too easily done. However, with the intake of the right foods, it is possible to minimize fat gain and maximize muscle gain. As research from the March 2001 issue of the International Journal of Sport Nutrition and Exercise Metabolism explains, muscle gain depends on having a positive muscle protein balance, which can be accomplished through exercise and the intake of high-protein foods.

Canned Tuna

Canned tuna is a common choice of food for bodybuilders because it is high in protein and low in carbohydrates and fat. In addition, canned tuna is inexpensive and portable. However, fitness and nutrition research Michael Roussell notes that tuna contains mercury, which can have neurological side effects. Roussell suggests eating chunk lite tuna, as it has lower levels of mercury, and explains that you should be able to eat one can of tuna per day without any side effects.

Quinoa

Quinoa is a grain, not a meat, but it may be useful for gaining weight because it contains carbohydrates and fat in addition to protein. As the nutrition website The World's Healthiest Foods explains, quinoa is a complete protein, which means it contains all of the essential amino acids. In addition, quinoa contains fiber, which may help prevent a number of conditions, including breast cancer, notes The World's Healthiest Foods. Quinoa is rich in carbohydrates, which can power your workouts.

Pork

Although pork chops and other pork products may not be considered the healthiest food choice, they can actually be quite lean. According to The Daily Plate, a 4-oz cut of pork may contain as little as 4g of fat and 23g of protein. This high-protein food is suitable for even low-carbohydrate nutrition plans, as it contains no carbohydrates.

Eggs

Eggs are high in protein and can be cooked in a variety of ways quickly and easily. Like tuna, eggs are also relatively inexpensive, so purchasing large enough quantities for weight gain shouldn't break the bank. Although eggs do contain fat, research indicates that fat may aid in muscle gain. A study from the October 2003 issue of the journal Gut found that combining fat and protein improves muscle growth and weight gain.

Beans

Like quinoa, beans are high in protein and carbohydrates. Beans are also low in fat and offer fiber, which can help keep you regular--an important consideration when you're eating enough food to gain weight. Beans are inexpensive, so you can purchase them in large quantities. In addition, beans can be served in a variety of ways, so you may not get tired of them quickly.