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Hardgainer
Hardgainer
Hardgainer Nutrition
All those of us who are hardgainers sure do get a rough deal. We eat like crazy, train till we drop dead, consume supplements for a hardgainers diet but are unable to tilt the scale. Why? - because we have really fast metabolisms that we need to beat into submission. To gain weight, the hardgainer requires to overwhelming his metabolism with a constant flow of good food. To overwhelm your metabolism you have to eat good sized meals spread throughout the day.
While bodybuilders eat 'clean' and restrict their fat and sugar content - the hardgainers do not have to worry about that. Instead of eating junk food it is better to eat food that matters i.e. 'clean' - for a hardgainer diet what matters is just eat - clean or otherwise does not matter.
For a hardgainer nutrition, keep track of what you eat in terms of carbohydrates, protein, and fats. This will allow you evaluate whether you are eating adequate or not. Your aim is to consume roughly 4000 calories, and at least one gram of protein per pound of bodyweight. For a hardgainer to grow, you should be eating things like chicken, fish, rice, whole wheat breads, pasta, fruits, vegetables etc. The key word is eat - eat with the goal of having six meals a day. If six meals are not possible then you must drink a weight gainer for one or two of those meals.
A great boon to us hardgainers is Peanut Butter. Peanut butter is tailor made for hardgainers and many seriously credit it with helping then gain weight. While being calorie dense it does not have much saturated fat, it has carbohydrates as well as proteins - a complete meal. Another great blessing is milk especially two percent or even whole milk. This is full of good carbohydrates, protein and has enough calories to really help a hardgainer. 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.
In a summary, as a hardgainer you need to consume a good mixture of carbohydrates and protein every time you eat for a wholesome hardgainer diet. To ensure that you are never hungry, carry high calorie products such as peanut butter and protein bars to beat the hunger pangs. Situations such as in a burger joint where you have to eat fast food, what you should consume is chicken burger while avoiding things such as fries. When possible eat the grilled and not the fried. What matters is to EAT and when you do not have a choice - eat what you get - just EAT because you are a hardgainer. If you possibly can, avoid the desserts and processed snacks - instead fulfill that hunger with a can of tuna, or a few spoonfuls of peanut butter.
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