THE FOOD INGREDIENTS WHICH HELP IN GAINING WEIGHT AND INCREASES MUSCLE BUILDING

RICE :-  rice is a good source of carbs and fats and it is daily eating ingredient specially in country like india.Rice is rich in carbohydrates and little fats.Only handful (165grams) of rice can provide large amount of calories.

MILK:- milk is used as a muscle gainer from decades.It is rich in protein vitamin and calcium. which is good for body growth. It help in gaining muscles if it is taken after exercise like push up and weight lifting etc.

POTATO AND STARCH FOOD 

Potato is rich in starch and contain glycogen which is predominant for any sports and physical activity

(starch food such as oats, banana,w inter root vegetables etc.)

NUTS:-nuts are very beneficial for our health it cantain omega 3 which help in maintain good heart and prevents many diseases related to heart and some types of cancers.It is not end here it also helps in generating large amount of calories.

FAT-FULL YOGURT:- As we known every milk product is good for health and contain nutrients such as protein vitamin calcium etc. yogurt can be eaten at snacks time to gain weight.

FISH AND MEAT :- non-veg items such as fish and meat which are  good source of protein and energy and must be listed in the diet of a person who want to put on weight or want to gain muscular body

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