Potatoes and Starches
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Try to choose one of these healthy sources of starchy carbs:
Potatoes and sweet potatoes
Winter root vegetables
Beans and legumes
Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.
Glycogen is the predominant fuel source for most sports and activities (12, 13).
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria (14, 15).
Bottom Line: Healthy starches are a great way to get important nutrients and fiber, boost your calorie intake and increase your muscle glycogen stores.