Hard gainers find it difficult to gain weight or muscle mass and therefore need help with nutrition. There are some basic rules that apply to hard gainers. An adequate calorie intake and a well-structured nutrition plan that is adapted to the workout load. This is the only way to achieve the desired success in building muscle.
The right amount for building muscle
Everyone has an individual total energy requirement. The basal metabolic rate, i.e. the amount of calories that the body already consumes in a resting state, is calculated from gender, age, height and weight. In order to determine the total energy requirement, the factor physical activity, also called performance expenditure, is also included. That sounds more complicated than it is, however. With the help of online calculation tools or the staff in the fitness studio, the total energy requirement can be determined quickly. An example of a recommended daily allowance would be 2900 calories for men between the ages of 25 and 50. As already mentioned, these guidelines vary individually. In order to build muscle, however, a hardgainer has to consume more than he consumes. Therefore, the total amount of energy required daily increases by around 500 to 1500 calories. Assuming the 2900 calories mentioned, that would be a new total requirement of 3400 to 4400 calories.
Quality is the motto
The mass of food alone does not lead to success. The components of the nutrition plan must be put together and calculated correctly. High-quality, unprocessed foods with a high calorie density and a high content of vitamins and minerals are the most important. In addition to the amount of calories, the body also gets the quality it needs to build muscle. The top foods include, for example, various types of nuts, such as peanuts or almonds and eggs. In addition to eating, drinking is essential. Hardgainers must have at least two liters of water a day. On training-intensive days it should be a liter more. Dietary supplements are only recommended if an above-average need has to be met and / or a lot of muscles are to be built up. In principle, however, they are not necessary with a good and balanced nutrition plan.
It all depends on the composition
Protein, carbohydrates and fats are the building blocks of our food. As a hardgainer, a high energy supply is required, which guarantees that you can keep to your training schedule and promote muscle building. That is why carbohydrates in sufficient quantities are the most important element. They provide most of the energy and ensure that the protein can be absorbed by the muscles. Fat and protein are also important, but play a subordinate role in the nutrition plan.
Nonetheless, a varied and regular protein intake is essential. Without the right amount of protein, muscle building won't work. Fats are the third component of the hardgainer diet. In addition to unsaturated fatty acids, it is also necessary to consume saturated fats, such as those found in meat and eggs. An adequate proportion of fat ultimately also has an effect on muscle building, as it promotes the production of the hormone testosterone. But be careful with fat. Steer clear of unhealthy fats, such as those found in fast food.
For the total energy requirement, the percentage breakdown is roughly as follows: carbohydrates 45%, protein / protein 40% and fat 15%. The meals and snacks that hard gainers have to eat throughout the day each have a dominant proportion of carbohydrates, fat and protein, which are equipped with valuable micronutrients such as vitamins, minerals and fiber. All of this contributes to a balanced diet and thus ultimately to muscle building.
Planning leads to success
The right amount and composition of the food from fat, protein and carbohydrates is part of the nutritional concept, the planning and division is the other. Around four to seven meals or snacks per day, with a meal break of two to three hours, are recommended for hard gainers. It is also always crucial to go to exercise or sleep fully satisfied. Especially during sleep, the body would access valuable muscle mass without the necessary energy reserves. A small snack that is mostly protein can help. Since building muscle, especially for hard gainers, is usually not easy anyway, we strongly advise against training hungry or going to sleep. A meal should also be planned as soon as possible after training.
Anyone who has difficulties finding the right food for themselves is well advised, for example, with calorie tables. These can provide information about the quantities and nutrient content in food. This can be of great help when creating a nutrition plan.
the essentials in brief
The actual success in building muscle is difficult to calculate in advance, as this depends on the individual metabolism as well as the diet and training discipline. Hard gainers have a special metabolism that makes poor use of the food they eat and to which they have to adapt. A balanced diet with the right proportions of carbohydrates, fats and protein is essential. An appropriate amount of training with subsequent regeneration phases is of course included. Planning and consistent implementation go hand in hand here. Then the desired goals in terms of muscle building can also be achieved with certainty. Anyone who is unsure as a hardgainer or has not had any visible and / or measurable successes should rather seek individual advice and, if necessary, draw up a new plan.
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