Ingredients such as whole milk, nut butters, yogurt, berries, bananas and avocado will all add extra calories, protein and other nutrients to your daily diet to help you put on weight. If you
workout drink a high calorie protein shake after your
workout to aid in recovery and muscle building. Include sources of carbohydrates, such as fresh fruit, in order to replace your glycogen stores, which have been depleted during your workout.