Best Protein For Weight Gain: Unlock Your Muscle Growth

Written by Dr. Amber Jones

Embarking on a weight maintenance journey requires a strategic approach to nutrition because some people find it difficult to lose weight, whereas for others, it is challenging to gain it. However, a proper and balanced diet, along with the consumption of supplements, can do wonders for your body, whether your aim is to lose or gain weight.

Mindful consumption of carbohydrates, fats and oils, animal proteins, and whole milk are some of the essential food items that can help you to gain weight. But if you are looking for the best protein that can help you achieve the goal of gaining weight, then you must go through this article to find out which items to add to your daily diet in order to gain a significant healthy weight.

7 Best Proteins To Gain Weight Fast

1. Dairy Products Are Good Source Of Protein

Do you want to build muscle and gain body mass? If yes, then you must consider consuming dairy milk and its products as they are highly rich in protein that promotes body weight gain. Apart from that, it is also a good source of carbohydrates, fats, calcium, vitamins, and other minerals; hence, it provides you with a perfect balance of nutrients. Milk offers you both casein and whey proteins that are known to promote muscle growth when you combine them with the right weight gain exercises. 

Protein For Weight Gain

According to the studies, milk is known to help you gain weight when you combine it with other ingredients, and you must consider having a cup or glass of cow milk every day.

2. Fish Like Salmon Can Be The Best Option

You can also add Salmon or oily fish to your diet if you want to gain weight, as these contain high amounts of protein and omega-3 fatty acids. You can add this to your daily diet in several ways, such as salads, soups, momos, smoked dishes, or others because they can provide you with the exact amount of protein that your body needs, You can steam, sautee, smoke, grill, bake, or poach the fish or salmon and make various dishes that are delicious to eat and helpful for you to gain weight. Other than that, you can also make sushi or sashimi from these fish and have it in your breakfast, lunch, or dinner to get the benefits.

3. Chicken Liver Is Rich In Healthy Fats And Protein

Chicken liver is also an excellent source of protein and thus helps you to increase your muscle mass and gain weight. You can have a chicken salad, dishes, or soups to get the protein that is necessarily needed by your body. This part of the chicken also contains healthy fats that contribute to body mass gain, and thus, this is a good source of protein and fats that you can include in your daily diet.

4. Oats Are Easily Digestible And Nutritious

Having a bowl of oatmeal with whole milk is a great way to receive protein and other nutrients, so you must consider adding it to your morning meal. It contains high fiber and protein, which are absorbed by the body, thus providing energy for the body to do work.

When you combine this dietary supplement with the right exercises that focus on your muscle gain, then you will see a significant change in your own body. You can also add other ingredients that are rich in various nutrients into your bowl of oatmeal and enjoy the benefits while having them.

5. Egg Yolks Can Help You Gain Weight

Eggs are the healthiest, most convenient, and most affordable way to gain muscle and body weight, as they contain healthy fats and protein. You can have it by mixing it in salads, curries, soups, sandwiches, and omelets, or you can have its juice.

It is a healthy and good habit to add eggs to your daily diet, and you can cook it in different ways if you want to enjoy different tastes every day. Poaches, baking, steamed, frying, and scrambling are some of the common and tastiest ways to cook eggs and get all the nutrients that are available in this oval-shaped food item.

6. Mindful Consumption Of Protein Supplements

Whether you are an athlete, bodybuilder, or a normal person whose focus is to gain weight and build body mass, then you must indulge yourself in the careful consumption of protein supplements. You can easily get protein powders and bars in the market, but you must consult your weight trainer or an expert before buying them, as multiple products give the same benefits. Also, your trainer will give you insights into how many supplements to consume and the best proteins so that you can gain a healthy weight. 

7. Protein Smoothies Can Help You In Gaining Weight

If you are looking for a nutritious and healthy way to gain weight, then you must leverage the benefits of the ingredients that are found in your kitchen. Yes, you can make protein shakes or smoothies with bananas, nuts, berries, greek yogurt, whey protein, pineapple, whole milk, etc.

These are rich sources of nutrients that are essential for your body and, at the same time, very delicious. So you can say that it is one of the most delicious ways to gain weight, and the best part is that you can customize these shakes and smoothies according to the taste that you like.

Read More: 6 Best Vitamins For Weight Gain: Fueling Your Healthy Journey!


In conclusion, there are various protein-rich food items and protein supplements that you can consume to gain weight and build body mass. However, it is not that only eating these and adding them to your diet will be enough to achieve the desired result; you must also indulge yourself in the right exercise that targets the areas where you want to gain weight. Also, you must consult your trainer before consuming any protein supplement because they are the experts in this field and will provide you with the best and most efficient ways to achieve your targeted weight.


  • Miller DS, Mumford P. Gluttony, 1: an experimental study of overeating low- or high-protein diets. Am J Clin Nutr. 1967;20(11):1212–1222. [PubMed]
  • Church TS, Thomas DM, Tudor-Locke C, et al. Trends over 5 decades in US occupation-related physical activity and their associations with obesity. PLoS One. 2011;6(5):e19657. [PMC free article]

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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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