Weight gain foods list. Doctors usually recommend that people with very low weight gain weight, which can cause many health problems. Bodybuilders and other athletes can gain weight by exercising muscles. Although gaining weight is difficult, the following foods can help you. They can also increase muscle mass and promote overall health. 1.Milk. Milk combines fats, carbohydrates and proteins. It is an excellent source of vitamins and minerals (including calcium). The protein content of milk is perfect for people trying to build muscle. A study found that drinking skim milk after resistance training is more effective than building soy products when it comes to building muscle. A similar study showed that women who participated in resistance training achieved better results in those who drank milk after exercise. For people who want to gain weight, milk can be added during the diet. 2.Sprouts. Description low calorie content, sprouts are a rich source of plant nutr