How can thin people gain muscle and weight? Recommended snacks

Thin people can choose high protein, high calorie, and nutritionally balanced snacks for muscle and weight gain, such as nuts, dairy products, whole grain foods, dried fruits, and protein bars. Reasonably pairing these snacks can help increase calorie intake while providing the protein and trace elements needed for muscle synthesis.

1. Nuts

Almonds, walnuts, cashews, and other nuts are rich in healthy fats, proteins, and dietary fiber, with over 600 calories per 100 grams, making them suitable as snack options. Unsaturated fatty acids in nuts contribute to cardiovascular health, while minerals such as magnesium and zinc have a positive effect on muscle repair. It is recommended to consume a small amount daily to avoid indigestion caused by excessive intake.

2. Dairy Products

Greek yogurt, cheese, and milk are sources of high-quality protein and calcium, especially Greek yogurt has twice the protein content of regular yogurt. Whey protein in dairy products can be quickly absorbed by muscles, and lactose intolerant individuals can choose low lactose or lactose free products. Pairing with fruits or oats can enhance taste and nutrient density.

3. Whole wheat foods

Compound carbohydrate snacks such as whole wheat bread and oat biscuits provide sustained energy and avoid drastic fluctuations in blood sugar. Whole wheat foods paired with peanut butter or avocado can increase healthy fat intake and are suitable for supplementation before and after training. Dietary fiber can also promote intestinal health, but it is important to choose products without added sugar.

4. Dried Fruits

Natural dried fruits such as raisins and dried figs concentrate the sugar and minerals of fruits, which can quickly replenish energy. Its high potassium content helps prevent electrolyte imbalance after exercise, but it is necessary to control the single intake within 30 grams to avoid excessive sugar. It is recommended to mix with nuts to balance the glycemic index.

5. Protein Bars

Commercially available protein bars should be selected with a protein content exceeding 20 grams and less than 5 grams of added sugar to avoid trans fats. Whey protein or plant-based protein bars are easy to carry and suitable for immediate supplementation after exercising. Homemade protein bars can control the ingredients, and mixing oats, protein powder, and nut sauce is healthier. During the muscle building period, snack intake should be combined with regular strength training, and the total daily calories should exceed the consumption by 300-500 kcal. Prioritize natural unprocessed foods and avoid relying on high sugar and high salt snacks. Dairy allergy can be replaced by soybean milk or vegetable protein drinks, while nut allergy can be replaced by seeds. It is recommended to distribute snacks 3-5 times a day with additional meals and drink plenty of water to promote metabolism. If there is no long-term change in weight, it is necessary to consult a nutritionist to adjust the dietary plan.