Milk is an excellent protein source that provides both casein and whey proteins. It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals.

Meats are one of the best natural sources of dietary creatine. Meat and poultry like turkey, chicken and lean beef, pork and lamb are rich in leucine, helping stimulate muscle protein synthesis. Eggs are also a very rich source of protein and pocket friendly.

Oily fish like salmon, tuna, herring and anchovies are excellent sources of omega 3 fatty acids and are a very good source of protein for muscle synthesis.  

Vegetarians and vegan athletes can also consume adequate protein by adding dal and whole pulses (chickpeas, Kidney beans, lentils etc), nuts, green peas, soy products and mushrooms. The bioavailability of protein is low in some plant foods but by adding variety can easily meet individual dietary needs.

Carbohydrates and fats provide extra calories needed for weight gain and also spare protein for its specific roles in the body. 

Whole grains, potatoes and other starchy vegetables add carbs and also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities. 

They are also rich in  resistant starch, which is food for healthy gut bacteria, known as probiotics.

Nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

Homemade nut butters can be added to a variety of snacks- such as smoothies and yogurts and turn them into a high calorie snack. They are easy on your wallet and free from unhealthy preservatives.

Dried fruit like (dates and raisins) is packed with calories and antioxidants. It’s an easy way to add nutrients and calories to your diet.

Homemade smoothies are high calorie high protein and loaded with vitamins and minerals. Soy milk, almond milk, coconut milk or lactose free milk can be the choice if you have lactose intolerance. Three important ingredients you need  are milk or alternatives, nuts or nut butter, and fruit. Honey and dry fruits can be added for extra calories. You can try home-made protein bars, traditional homemade sweets with nuts and ghee, dates and jaggery.