Nutrition for Hardgainers

nutrition for muscle gains

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 is gaining weight so hard? It’s because we have really fast metabolisms that we need to beat into submission. To gain weight, the hardgainer requires to overwhelm his metabolism with a constant flow of good food.

While bodybuilders eat ‘clean’ and restrict their fat and sugar content, when it comes to nutrition for hardgainers, diet is what matters, as does eating all the time. Try and eat six good sized meals spread throughout the day.


Proper hardgainer nutrition requires that you keep track of what you eat in terms of carbohydrates, protein, and fats. This will allow you evaluate whether you are eating enough calories to gain weight. Your aim is to consume 3000-4000 calories per day depending on your weight and how much weight (lean muscle mass) you expect to gain, and consume at least one gram of protein per pound of bodyweight (though I consume closer to 1.5).

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.

If you haven’t got the picture already, to overwhelm your metabolism you need to be constantly eating. But I know what you are thinking. There is only so many cans of tuna you can eat before you start hating tuna with a passion.

A few weight gaining foods for hardgainers which I keep coming back to when on a bulking diet include peanut butter, eggs, protein powder, brown rice, fresh fruit veggies, and chicken breast. These foods should form the foundation of your meals so you feed your body with a constant supply of protein to build muscle.

If you learn how to gain weight in a healthy manner, there is no point bulking up if it’s all fat. It’s only when you start eating for muscle growth that you will see the results you desire.

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