Aside from your gym workout, your diet is also another important factor that determines the success of your muscle building. If you have a hard time gaining weight, you’ll understand the importance of protein in your diet, and when you’re trying to get more protein into your diet, there are only so many cans of tuna you can digest before you start to hate tuna. What you want is a sufficient and healthy mix of protein, good fats, and carbohydrates in your diet. The secret is to eat muscle-building foods that are versatile and can be easily combined with other ingredients to make a complete and tasty meal. To gain weight, the hardgainer requires supercharging his metabolism with a constant stream of good food. To overwhelm your metabolism, you need to eat good-sized meals spread out throughout the day.
1. Peanut butter
The number 1 superfood for all hardgainers is peanut butter. Peanut butter is cheap, convenient, and has the right combination of nutrients to help build muscle mass. Peanut butter is designed for weight gainers and many people credit it with helping them gain weight. Being calorie dense, it does not have a lot of saturated fat, it has carbohydrates and protein, making it a complete meal. Grab some crunchy peanut butter and celery sticks, make peanut butter sandwiches, or just eat a few spoonfuls.
2. Low-fat milk
Another great boon for those who have difficulty gaining weight is milk. Low-fat milk is perfect for anyone who has a hard time gaining weight. This is packed with good carbs, protein, and has plenty of calories to really help a gainer. It’s easy to mix milk with fruit and protein powder to make a delicious weight gain shake. Downing a weight gain shake as the last thing you eat before bed is a great idea. This can be replaced by mixing a little flax seed or canola oil with a little buttermilk and milk. This is to address the loss of calories during sleeping hours. As soon as you wake up, you have to eat heartily again.
3. chicken breast
Chicken breast is another superfood to include in a hardgainer’s diet because it is one of the best sources of lean protein, in fact, it is perhaps the leanest meat you can find on the market, therefore it is a source of perfect protein for hardgainers. A 200g serving of chicken breast contains approximately 26g of protein. You should bring chicken breast, lettuce, and mayonnaise sandwiches to work every day.
4. Fruits and vegetables
This is something you don’t want to miss out on in your diet. A muscle building diet should also consist of plenty of fresh fruits and vegetables. Similar to protein requirements, you should try to include some fruits and vegetables with most meals if you can. Always eat fresh fruit like oranges, berries, and bananas. Great vegetables include broccoli, cauliflower, spinach, squash, and yams.
5. Brown rice
Brown rice is also another really good superfood to include in the diet of those who have difficulty gaining weight because brown rice is an excellent source of complex carbohydrates. You can serve some brown rice alongside your chicken breast and cooked beans to make a great post-workout meal when your body is ready to absorb the carbs and protein. Brown rice can also be used to create a savory stir-fry, which is one of my personal favorites. Carbohydrates are essential for building and repairing your muscles, so make sure you include an adequate amount in your diet, especially after exercising.
For proper nutrition for those who have difficulty gaining weight, you’ll need to consume a good mix of carbohydrates and protein every time you eat. The trick is to eat a balanced, healthy and natural diet. To make sure you’re never hungry, pack high-calorie, muscle-building foods like peanut butter, protein bars, fresh fruits and vegetables to curb your appetite.
But the most important thing is to EAT even if you are not hungry. If you always feel full, learn how to increase your appetite naturally, and when you have no choice, eat whatever is available to you, just make sure you EAT because you have a hard time gaining weight and want to beat your metabolism into submission.
