9Milk
Milk has been long used as a muscle builder and weight gainer since it provides a great balance of fats, carbs, and proteins. In addition, it is loaded with other minerals and vitamins, especially calcium. For those who are attempting to add more calories and build their muscles, milk can be a great source to provide whey proteins and casein. Ideally, you should drink around 1 or 2 glasses of milk per day with a meal, as a snack, or after and before a workout. [9]
