Which Grains Help to Increase Weight and Muscle Mass

According to a study published in the journal Nutrients, whole grains can significantly enhance protein turnover, which is crucial for building muscle mass. For those seeking to gain weight, especially as lean muscle, including the right complex carbohydrates from grains is a highly effective strategy. These nutrient-dense foods provide the sustained energy your body needs to fuel intense workouts and create the necessary calorie surplus.

Quick Summary

Several whole grains, rich in complex carbs and fiber, can support healthy weight gain by providing sustained energy for workouts and aiding in the calorie surplus needed for muscle growth. Key options include oats, brown rice, quinoa, and barley, which are often complemented with calorie-dense additions like nuts and full-fat dairy for optimal results.

Key Points

• Strategic Calorie Surplus: Grains like oats and brown rice are excellent sources of complex carbohydrates, which provide the sustained energy needed for creating a healthy calorie surplus for weight gain.

• Muscle Fuel: Whole grains help replenish muscle glycogen stores after workouts, making them ideal for individuals engaged in strength training and bodybuilding.

• Nutrient-Rich Additions: Maximizing calorie intake involves adding calorie-dense, nutritious ingredients like nut butters, seeds, and whole milk to your grains, rather than consuming them plain.

• Complete Protein: Quinoa is a standout grain for weight gain because it provides a complete protein, containing all essential amino acids necessary for muscle repair and growth.

• Sustainable Growth: Healthy weight gain is a gradual process best achieved by combining a nutrient-dense diet rich in complex carbs from grains with consistent resistance training.

The Power of Complex Carbohydrates

To increase weight and build muscle, the body requires a consistent calorie surplus, with a significant portion coming from healthy, complex carbohydrates. Unlike simple carbs, which cause rapid blood sugar spikes, complex carbs are digested slowly, providing a steady release of energy. This sustained energy is essential for powering through strenuous exercise and replenishing muscle glycogen stores post-workout. Incorporating the right grains into your diet is a cornerstone of this process, ensuring you meet your energy needs without relying on unhealthy fats or added sugars.

Top Grains for Healthy Weight Gain

Not all grains are created equal when it comes to healthy weight gain. The most beneficial options are whole grains, which retain all parts of the grain kernel—the bran, germ, and endosperm. This means they are packed with fiber, vitamins, and minerals that support overall health alongside your weight gain goals.

• Oats: A breakfast staple, oats are an excellent source of complex carbohydrates, fiber, and protein. A cup of cooked oatmeal can provide a great base for adding other calorie-dense ingredients. Use whole milk instead of water and top with nuts, seeds, dried fruits, or nut butters to significantly increase the calorie count.
• Brown Rice: As a whole grain, brown rice is rich in carbohydrates and offers more fiber and nutrients than its white counterpart. It's a versatile, calorie-dense food that pairs well with high-protein curries, vegetables, and other nutrient-rich additions.
• Quinoa: Though technically a seed, quinoa is classified as a whole grain and is a powerhouse for weight gain. It provides a complete protein profile, meaning it contains all nine essential amino acids needed for muscle synthesis. A cooked cup delivers a solid dose of protein and carbs, ideal for pre- or post-workout meals.
• Barley: This often-overlooked grain is an excellent source of fiber and provides sustained energy. It can be added to soups, stews, and salads. However, it is not gluten-free.
• Buckwheat: Also a seed used as a grain, buckwheat is a nutrient-dense choice that provides good quality carbohydrates and minerals. It has a lower glycemic index than many other grains, helping to stabilize blood sugar levels.

How to Maximize Calorie Intake with Grains

To effectively use grains for weight gain, the key is not just eating the grain itself but also strategically adding calorie-dense toppings and pairings. Simply consuming a plain bowl of oatmeal will not be as effective as a calorie-packed version.

Here are some practical tips:

• Cook with Milk: Use whole milk or high-calorie plant-based milk (e.g., coconut milk, oat milk) instead of water to cook your oats or other grains.
• Add Healthy Fats: Stir in healthy fats like nut butters, chopped nuts (almonds, walnuts), seeds (chia, flax), and avocado.
• Mix in Protein: For building muscle, blend in a scoop of protein powder, mix with full-fat Greek yogurt, or serve alongside high-protein foods like eggs or cheese.
• Include Dried and Fresh Fruit: Dried fruits like raisins or dates, and fresh or frozen fruits such as bananas and berries, add natural sweetness and extra calories.
• Make it a Complete Meal: Pair your grains with protein and vegetables, such as brown rice in a burrito bowl with beans and chicken, or barley in a hearty soup with lean meat.

Comparison of Grains for Weight Gain

Grain	Caloric Density	Key Nutrients	Versatility	Best For	Considerations
Oats	Moderate-High (easily increased with toppings)	Complex carbs, beta-glucan fiber, protein, minerals	High (porridge, smoothies, baking)	Breakfast and pre/post-workout fuel	Instant varieties often have added sugar
Brown Rice	High (calorie-dense)	Complex carbs, fiber, magnesium, B vitamins	High (side dish, stir-fries, bowls)	Main meals for high carb intake	Higher arsenic content than white rice; portion control needed
Quinoa	Moderate-High	Complete protein, fiber, iron, magnesium	High (salads, side dishes, bowls)	All-purpose grain, especially for muscle building	Can be expensive; requires rinsing
Barley	Moderate	Soluble fiber (beta-glucan), protein, niacin	High (soups, stews, salads)	Satiety and long-lasting energy	Contains gluten
Buckwheat	Moderate	Complex carbs, flavonoids, minerals	Moderate (noodles, hot cereal)	Gluten-free alternative	Can have a strong, earthy flavor

A Sustainable Approach to Weight Gain

Healthy weight gain is a gradual process that requires a sustainable and balanced approach, rather than relying on rapid, unhealthy methods. The best results come from consistently incorporating nutrient-dense foods into your diet while maintaining a steady calorie surplus. Pairing your high-calorie grain intake with regular strength training is essential for ensuring that the extra weight is added as muscle mass, rather than just body fat. Consulting with a nutritionist can help tailor a plan specific to your body's needs and activity level, maximizing your progress towards your weight and fitness goals.

Conclusion

Incorporating specific grains is a powerful, healthy strategy for those looking to increase weight. Oats, brown rice, quinoa, and barley, in particular, provide the necessary complex carbohydrates and nutrients to fuel workouts and support muscle growth. By strategically adding calorie-dense foods like nut butters, nuts, and high-fat dairy, and pairing these grains with protein, you can create a sustainable and effective diet plan. This approach not only helps you achieve your weight gain goals but also ensures you are nourishing your body with high-quality nutrients for long-term health.

Visit Healthline for more detailed guidance on healthy weight gain strategies.

Frequently Asked Questions

Can eating brown rice help me gain weight?

Yes, brown rice is calorie-dense and rich in complex carbohydrates, making it a valuable part of a healthy weight gain diet, especially when paired with protein and other calorie-dense foods.

Is oatmeal good for gaining weight?

Yes, oatmeal is a great base for weight gain. You can easily increase its calorie count by preparing it with whole milk and adding high-calorie toppings like nut butter, nuts, and dried fruit.

Does quinoa contribute to weight gain or loss?

Quinoa can aid in both weight gain and weight loss, depending on the portion size and additions. For weight gain, it is a nutrient-dense, calorie-rich base that provides a complete protein, especially useful for muscle building.

What is the best way to prepare grains for weight gain?

To maximize calorie intake, cook grains in whole milk or high-calorie plant-based milk instead of water. Add calorie-dense and nutritious ingredients such as nut butter, seeds, dried fruits, and a scoop of protein powder.

Is white rice or brown rice better for weight gain?

Brown rice is generally preferred for healthy weight gain because it offers more fiber and nutrients than white rice. However, some bodybuilders choose white rice for its easy digestibility. The calories in either can contribute to weight gain if consumed in a surplus.

Do I need to eat more protein or carbs to gain weight?

Both are important. Grains provide the complex carbohydrates needed for energy and to support a calorie surplus, while protein is crucial for building muscle mass. A balanced approach incorporating both is key for healthy weight gain.

Are grains necessary for gaining weight and building muscle?

While not the only way, grains are an extremely effective and cost-effective source of complex carbohydrates that provide the fuel needed for workouts and the calorie surplus necessary to build muscle mass.