Apart from your training in the gym, your diet is also another important factor that determines the success of your muscle development. If you’re struggling to gain weight, you’ll understand the importance of protein in your diet, and when you’re trying to get more protein into your diet, there’s only so many cans of tuna you can digest before you start hating tuna. What you want is a healthy enough 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 their 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 mix of nutrients to help you gain muscle mass. Peanut butter is made for weight gainers and many people credit it with helping them gain weight. Being calorie dense, it doesn’t have a lot of saturated fat, it has carbohydrates and protein, making it a complete meal. Eat 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 struggling to gain weight is milk. Low-fat milk is perfect for anyone struggling to gain weight. This is packed with good carbs, protein, and has plenty of calories to really help a winner. It’s easy to mix milk with fruit and protein powder to make a delicious shake for weight gain. Taking down a weight gainer shake as the last thing you eat before bed is a great idea. This can be replaced by mixing a little flaxseed or canola oil with a little whey and milk. This is to address calorie loss 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 great source of protein. 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 struggling to gain weight because brown rice is an excellent source of complex carbohydrates. You can serve some brown rice alongside your cooked chicken breast and beans for 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 muscle, so be sure to include an adequate amount in your diet, especially after exercising.
As proper nutrition for those struggling to gain weight, you will need to consume a good combination of carbohydrates and protein each time you eat. The trick is to eat a balanced, healthy and natural diet. To make sure you’re never hungry, bring along 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 other choice, eat whatever is available to you, just make sure you EAT because you struggle to gain weight and want to beat your metabolism into submission.
