Milk

For many years, people have used milk to gain weight or build muscle. In addition to being a healthy source of calcium and other vitamins and minerals, it provides a good balance of proteins, carbs, and fats. Milk is a good source of casein and whey proteins for those who want to build lean muscle. It can also help you gain muscle when mixed with weightlifting, according to research.

The combination of whey and casein in milk, or milk itself, has also been shown in trials to promote greater mass gain than other protein sources. If you're exercising, try consuming one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or both before and after. Another excellent method to include milk in your diet is milk smoothies. Blend 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla for a quick protein boost in the morning (about 275 calories).