Protein for Weight Gain

Updated at: Jan 11, 2012
Protein for Weight Gain

Protein for Weight Gain: Protein is one of the most important nutrients for weight gain simply because it is the building block of muscles.

Vatsal Anand
Weight ManagementWritten by: Vatsal AnandPublished at: Dec 21, 2011

Protein is one of the most important ingredients of a weight gain diet. This is because it is the building block of muscles. When you exercise, your muscle proteins are broken down, and to furnish the loss you must replenish your body with a lot of protein so that the muscles can be rebuild. If there is a lack of protein in your diet, building muscles would be a difficult task, simply because protein gets converted into muscles.

More about Protein and Muscle Building


Protein also has some other benefits, particularly for those who exercise as it enhances your stamina and enables the contraction of muscles. You can get protein through meat, egg, nuts and milk. The athletes who need to work out more need to get extra proteins, water and carbohydrates. For the simple purposes of having a good weight, you can depend on regular exercise and the usual protein-rich food everyone knows about.

Sources of Protein to help in Weight Gain

  • Animal origins – Protein coming from meat, fish, eggs and milk are very useful in gaining weight and building muscles. Tuna and chicken breasts are good sources of protein and the great advantage with them is that you can be worry-free from fat content.
  • Vegetable sources – Certain vegetables, nuts and beans are good sources of protein. You might have to replenish your protein intake with milk as vegetable sources have not been found to be adequate all by themselves.
  • Milk – This deserves separate mention because it can be consumed as a complete protein food. The only problem would be for people who are lactose intolerant. It is also an excellent source of calcium which strengthens your bones. So, better muscles and better bones; what more can you want from a food? Just avoid putting too much sugar in it as that can bring about other health conditions.
  • Egg – Some people like to have eggs instead of meat for a variety of reasons. They should realise that even egg has high cholesterol content. Therefore, you should try to limit your whole egg consumption, even though they are great for building muscles. You need to know the optimal limit for your body.


You can consume the food items mentioned here in a balanced diet plan for gaining weight. The basic idea of a weight gain plan is to consume more calories than burning, but by including healthy proteins in those calories, you can expect to gain weight in a healthy manner.


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