As a hardgainer, you understand the importance of protein, and when you are trying to include more protein in your diet, there is only so many cans of tuna you can have before you begin to hate tuna with a passion. The trick is to eat muscle building foods which are versatile and can be easily combined with other ingredients to make a tasty meal.
1. Peanut butter
The number one super food to us hardgainers is peanut butter. Peanut butter is tailor made for hardgainers and many seriously credit it with helping them gain weight. While being calorie dense it does not have much saturated fat, it has carbohydrates as well as proteins making it a complete meal. Snack on some crunchy peanut butter and celery sticks, have a peanut butter sandwiches or eat a few spoonfulls.
2. Low fat milk
Another super food for hardgainers is milk, especially low-fat or two percent milk. This is full of good carbohydrates, protein and has enough calories to really help a hardgainer. It’s easy to mix milk with fruit and protein powder to make a tasty weight gain shake. Having a weight gainer shake as the last thing you eat before bed is a good idea. This can be replaced by mixing some flax seed or canola oil with some whey and milk. This is to cater to calorie loss during hours of sleep. As soon as you wake up, you have to once again eat with a vengeance.
3. Chicken breast
Chicken breast is another super food to include in a hardgainer’s diet because it’s one of the best sources of lean protein. You should be taking chicken breast, lettuce, and mayo sandwiches to work everyday.
4. Fruits & vegetables
A muscle building diet should also consist of lots of fresh fruits and vegetables. Similar to protein requirements, you should try and include some fruit and vegetables with every meal. Eat fresh fruit like berries, bananas, and oranges. Good veggies include broccoli, cauliflower, spinach, squash, and yams.
5. Brown rice
Brown rice is another really good super food to include in a hardgainer’s diet because it’s a great source of complex carbs. You can serve brown rice alongside chicken breast and cooked beans to form a good post workout meal when your body really needs the carbs and protein. Brown rice can also be used to make a tasty stir fry, which is one of my personal favorites.
As proper nutrition for hardgainers you need to consume a good mixture of carbohydrates and protein every time you eat. To ensure that you are never hungry, carry high calorie muscle building foods such as peanut butter, protein bars, and fresh fruit and veggies to curb the appetite.
When in situations where you have to eat fast food, go for the better nutrition option by going for the chicken burger instead of the fries. When possible eat the grilled and not the fried. If possible, avoid the desserts and highly processed snacks – instead fulfill that hunger with a few spoonfuls of peanut butter, yogurt, or glass of milk. But what matters most is to EAT and when you do not have a choice – eat what is available to you – just EAT because you are a hardgainer and you want to beat your metabolism into submission.
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{ 3 comments… read them below or add one }
Well I agree with what you were saying above. but I also believe that fish is another really good protein source that should be eaten at least once a week… I think Salmon is the best. The reason i think so is because it has massive amounts of good fats. So does Peanut butter, but Salmon has more omega 3’s than peanut butter does. And Omega 3’s are very important for building muscle.
Good post though,
Cory
I am a vegetarian and finding it really hard to gain weight effectively. I also dont eat fish.
Have you got any other suggestions of food.
Vegetables and rice are good but Im curious if beans and tofu is good too?
Thanks :)
I also agree. Great advice on choices when eating out. Life gets very busy, and I find that carrying a protein bar with me is a great way to get the extra protein during the day. I use Power Crunch bars. BNRG makes them. They taste really good, and are a really good source of protein that beats the drive through when I need a snack or don’t have time for a meal.