So many thin guys are so psyched to start a workout program that they will see real results from, that they forget the most important part of building muscle—nutrition.
Too many hardgainers focus on hitting the weights as hard as they can, and because of their tunnel vision, neglect proper muscle building nutrition. All your hard work in the gym is for nought if you are not supplying your muscles with the required nutrition for muscle synthesis.
In order to build bigger muscles, you need to most likely completely change your eating habits. It is integral that you eat more often (about 6 small meals) throughout the day. This is the simplest philosophy to understand, but yet for many guys, the hardest to actually put into practice. Here are 6 nutrition strategies for building muscle for hardgainers.
1. Eat real food
By “real” food, I mean food that only has one ingredient in it. Eat foods that are:
- High in calories.
- Rich in protein.
- Full of healthy fats.
Eat foods like lean beef, nuts, vegetables, and eggs, which contain nutrients that will make your muscles grow.
2. Prepare foods ahead of time
When I come home after blasting my muscles in the gym, the last thing I want to do is cook. By cooking meals ahead of time you will have more time in your day for other things, such as eating when you’re hungry!
If I buy four chicken breasts, I know I’m not going to eat them all in one meal. Might as well cook them all and have them as part of my meals the following day.
Every meal you eat should have protein, carbs, and healthy fats. And you don’t have to be counting calories or grams of protein. Soon I’ll post meal plans that have all the required protein, calories, and fats to make your muscles grow!
Fish is an excellent post-workout food because the protein in fish digests quicker than beef, poultry, and pork. Fish is rich in those ever-popular omega-3 fatty acids, which reduce inflammation and thus reduces recovery time. Fish is packed with vitamin D, which improves muscle function and strength. Low vitamin D levels are linked to low testosterone levels, which can lead to fat gain.
4. Eat antioxidant-rich fruits and vegetables
Antioxidants aid in muscle recovery and help promote continued muscle growth. Studies show that a diet with a variety of fruits and vegetables prevents cell DNA damage, which can cause slower hypertrophy (the increase of the size of muscle cells) and initiate disease. Next time you go to the grocery store, pick up these delicious and nutritious antioxidant-rich foods: carrots, broccoli, red bell peppers, kale, cherries, blueberries, and kiwi.
5. Pack on the breakfast calories
As we know, breakfast is the most important meal of the day, especially if you work out in the morning. In fact, breakfast is so good for hardgainers that you should be having two of them. Now, that’s not easy if you have a full-time job, but if you can, wake up early and slam a shake and a protein bar. Hit the weights hard, and then eat a larger breakfast when you come home. Cook some eggs to your liking (I like hard boiled, they are easy and you can boil enough for the coming days), and throw in some whole-grain toast, or try oatmeal with low-fat or soy milk sprinkled with raisins and banana slices.
Want more information like this? Find alkaline foods recipes at EnergiseForLife.com to make following an alkaline diet easy.
See that guy to the left? Thats me, Xander. I created this website to share how I gained over 30 lbs by weight lifting, eating and using the right nutritional supplements. Here you will find honest supplement reviews, weight-gaining tips, workout routines, free PDFs and the best hardgainer workout programs on the internet.
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