Click here for Weight Gainers
Are you a hard gainer? Are you trying to get big, or bigger? As the old saying goes “You gotta eat big to get big.” And by this we don’t mean “biggie sizing” or getting that extra large pizza. We mean eating the right types of food at the right times. The proper quantities of proteins, carbs, and fats are also important.
Eating enough proteins, carbs, and fats over the course of 6 meals throughout the day is key to gaining quality mass. Not only the amount, but the types of foods are extremely important. We will list several great foods that will help you in numerous ways and get you on the road to large and in charge.
1. Eggs: Eggs are loaded with valuable muscle building amino acids. Eggs are also very easily digested and broken down by the body. By leaving the egg whole you also get the benefits of healthy fats and lecithin. These are also valuable in assisting the body in the building muscle mass. If you are trying to gain weight, then eating the whole egg is extremely useful. But during a cutting phase, eating the egg whites is a great way to keep protein levels high while keeping fats and excess calories low.
2. Whole Milk: An inexpensive way to increase protein and calorie intake is to add whole milk to your diet. In a weight gaining phase try the whole milk and leave the skim alone. Sixteen ounces of whole milk provide 16g of protein and 16g of fat. The fat found in whole milk tends to be a shorter chain variety, which means it is slightly more anabolic than others. This helps prevent breakdown in muscle tissue. These short chained fats are also less likely to be stored as fat. Vitamin D absorption is also enhanced by the addition of the fat in milk.
3. White Bread: White bread is a great post workout addition to your arsenal if you are trying to gain weight. This refined carbohydrate does have less fiber and nutrients, but it also spikes your insulin levels. This is important after training when you want to restock depleted muscle glycogen levels and boost insulin to kick-start muscle growth. This also helps stop the cortisol spike sometimes associated with extreme stress from hardcore training. You get a whopping 50g of fast-digesting carbohydrates.
4. Salmon: This muscle building food is high in omega-3 fats which help reduce muscle inflammation and aid in muscle repair. The omega-3 fats also help control the cortisol levels. Testosterone levels generally rise with the lowering of cortisol. Consuming diets high in omega-3 fats also help to push the majority of the glucose you consume into your muscles instead of toward body fat storage. There are 34g of mass producing protein in only 6 ounces of salmon. So eat up!
5. Pasta: Your body requires large amounts of carbohydrates to produce mass in addition to the proteins and fats. The mass requires the use of the carbohydrates for fuel. Eating the protein alone is not enough. Your body also uses the carbohydrates to aid in pushing the proteins and nutrients into the muscles. Without the carbs, your body will not use the protein efficiently enough. Hardgainers can benefit from 45g of high-quality carbohydrates in about 1 cup of cooked pasta. Can you say “Pass the pasta?”
6. Apple Juice: Apple juice provides a quick burst of carbohydrates (energy) when consumed prior to your workout. As little as 12-16 ounces yields a staggering 45-60g of carbohydrates. Cortisol production is also minimized leading to less damage to your muscles and recovery time.
7. Yogurt: Yogurt contains live and active “good bacteria”. These probiotic bacteria pass through the stomach to the gastrointestinal tract where they help the body maintain a healthy balance of bacteria that live there. The bacteria help promote your immune system to aid in recovery. The absorption of nutrients is also enhanced. Another benefit of yogurt is that it also contains calcium, which controls muscle contraction. Yogurt is also a good source of muscle building proteins.
8. Garlic: Gaining weight is about eating the right amounts of carbs, proteins, and fats, but it is also about creating the proper hormonal environment to stimulate the growth. Garlic in conjunction with a high protein diet helps with the production of testosterone in the body. This also means less muscle breakdown, so add a little garlic to your next meal.
9. Lean Beef: Most beef contains good amounts of omega-3 fats and some cholesterol. These help increase the bodies ability to produce testosterone. Creatine, Zinc, and valuable nutrients are also contained in lean beef. Even though you may be trying to gain weight, sticking to leaner cuts of beef with cut some of the saturated fat and calories you may not want.
Gaining weight doesn’t mean just eating as much as possible. You want to gain quality mass, not sloppy weight. So eating quality calories, proteins, carbohydrates, and fats is key. Also eating throughout the day important to keeping the body in an anabolic muscle building environment.
Click here for Weight Gainers
By jr
Are you a hard gainer? Are you trying to get big, or bigger? As the old saying goes “You gotta eat big to get big.” And by this we don’t mean “biggie sizing” or getting that extra large pizza. We mean eating the right types of food at the right times. The proper quantities of proteins, carbs, and fats are also important.
Eating enough proteins, carbs, and fats over the course of 6 meals throughout the day is key to gaining quality mass. Not only the amount, but the types of foods are extremely important. We will list several great foods that will help you in numerous ways and get you on the road to large and in charge.
1. Eggs: Eggs are loaded with valuable muscle building amino acids. Eggs are also very easily digested and broken down by the body. By leaving the egg whole you also get the benefits of healthy fats and lecithin. These are also valuable in assisting the body in the building muscle mass. If you are trying to gain weight, then eating the whole egg is extremely useful. But during a cutting phase, eating the egg whites is a great way to keep protein levels high while keeping fats and excess calories low.
2. Whole Milk: An inexpensive way to increase protein and calorie intake is to add whole milk to your diet. In a weight gaining phase try the whole milk and leave the skim alone. Sixteen ounces of whole milk provide 16g of protein and 16g of fat. The fat found in whole milk tends to be a shorter chain variety, which means it is slightly more anabolic than others. This helps prevent breakdown in muscle tissue. These short chained fats are also less likely to be stored as fat. Vitamin D absorption is also enhanced by the addition of the fat in milk.
3. White Bread: White bread is a great post workout addition to your arsenal if you are trying to gain weight. This refined carbohydrate does have less fiber and nutrients, but it also spikes your insulin levels. This is important after training when you want to restock depleted muscle glycogen levels and boost insulin to kick-start muscle growth. This also helps stop the cortisol spike sometimes associated with extreme stress from hardcore training. You get a whopping 50g of fast-digesting carbohydrates.
4. Salmon: This muscle building food is high in omega-3 fats which help reduce muscle inflammation and aid in muscle repair. The omega-3 fats also help control the cortisol levels. Testosterone levels generally rise with the lowering of cortisol. Consuming diets high in omega-3 fats also help to push the majority of the glucose you consume into your muscles instead of toward body fat storage. There are 34g of mass producing protein in only 6 ounces of salmon. So eat up!
5. Pasta: Your body requires large amounts of carbohydrates to produce mass in addition to the proteins and fats. The mass requires the use of the carbohydrates for fuel. Eating the protein alone is not enough. Your body also uses the carbohydrates to aid in pushing the proteins and nutrients into the muscles. Without the carbs, your body will not use the protein efficiently enough. Hardgainers can benefit from 45g of high-quality carbohydrates in about 1 cup of cooked pasta. Can you say “Pass the pasta?”
6. Apple Juice: Apple juice provides a quick burst of carbohydrates (energy) when consumed prior to your workout. As little as 12-16 ounces yields a staggering 45-60g of carbohydrates. Cortisol production is also minimized leading to less damage to your muscles and recovery time.
7. Yogurt: Yogurt contains live and active “good bacteria”. These probiotic bacteria pass through the stomach to the gastrointestinal tract where they help the body maintain a healthy balance of bacteria that live there. The bacteria help promote your immune system to aid in recovery. The absorption of nutrients is also enhanced. Another benefit of yogurt is that it also contains calcium, which controls muscle contraction. Yogurt is also a good source of muscle building proteins.
8. Garlic: Gaining weight is about eating the right amounts of carbs, proteins, and fats, but it is also about creating the proper hormonal environment to stimulate the growth. Garlic in conjunction with a high protein diet helps with the production of testosterone in the body. This also means less muscle breakdown, so add a little garlic to your next meal.
9. Lean Beef: Most beef contains good amounts of omega-3 fats and some cholesterol. These help increase the bodies ability to produce testosterone. Creatine, Zinc, and valuable nutrients are also contained in lean beef. Even though you may be trying to gain weight, sticking to leaner cuts of beef with cut some of the saturated fat and calories you may not want.
Gaining weight doesn’t mean just eating as much as possible. You want to gain quality mass, not sloppy weight. So eating quality calories, proteins, carbohydrates, and fats is key. Also eating throughout the day important to keeping the body in an anabolic muscle building environment.
Click here for Weight Gainers
By jr
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