Trainers with faster metabolisms are often referred to as “Hard Gainers”. You know the type, the thin, wiry and lanky guys who can eat truckloads of food and never put on weight. Some people, including most women, would love to have this type of metabolism. However, if you’re training for muscle building and pack on weight it can be a real problem.
Protein for Muscle Building
If you have this type of metabolism then you must be doubly vigilant with your diet and training if you want to build size. Getting enough of the right protein is vitally important for hard gainers. Our general rule of thumb for ordinary trainers is to consume 1.5 – 2 grams of protein per kg of body weight every day. But hard gainers need at least 3 grams per kg of the body. That means if you weigh 80kg, you should be getting more than 240 grams of quality protein every day.
Your choices should come from plenty of lean red meats (which is slow digesting), chicken, fish, eggs, and dairy products like yogurt and cheese. Most trainers can’t consume more than about 40 grams of protein from one meal so you need to aim for at least 6 meals containing a good serve of protein. A 250 gram serving of uncooked steak, fish or chicken breast contains about 50 – 60 grams of proteins, so 2 – 3 serves of this type of food each day is a great start. Protein powders are also an excellent way of getting more quality protein in your diet. 2 – 3 serves a day of a quality weight gain formula can really help pack plenty of protein into your diet.
Carbohydrates for Muscle Building
Carbohydrates are also very important for hard gainers. To build muscle and add weight, plenty of quality un-processed carbs are also needed. This includes wholemeal and wholegrain bread and cereals, plenty of fruit and vegetables and wholesome carbohydrates like pasta and rice. These carbs are ideal because they digest slowly and keep feeding energy and nutrients to a fast metabolism over time. Highly refined carbs like sugar and white flour are not recommended for a faster metabolism as they digest way too fast.
The same principle applies when choosing a weight gainer protein. You ideally should be looking for a formula that contains slower digesting and absorbing carbs such as fructose and glucose polymers like maltodextrins. A fast-acting WPI protein will be no good. They will be broken down and assimilated too quickly, often less than an hour or so, which is too short to get the real benefit and maximize muscle growth.
Instead, you should use a combination of slower digesting and absorb proteins and carbohydrates, such as BODY BUILDO for the really hard gainers, or MASS BUILDO for those with a slightly slower metabolism. These formulas provide a sustained release of muscle building nutrients for up to 3 – 4 hours. This is ideal for trainers with faster metabolisms, or for young thinners trainers who wish to pack on size and strength fast. This formula is also great for trainers and athletes who have a very high workload or activity levels. The sustained release protein system nourishes and rebuilds working muscles while the sustained release carb system provides energy for intense training and restores energy levels between workouts.
Key nutrition tips for Muscle Building
- Eat 6 – 8 meals each day (each serve on BODY BUILDO or MASS BUILDO can be counted as a meal) • Try to get about 30 – 40 grams of protein in each meal • Protein should come from lean meats, chicken breast, dairy, eggs and fish • Eat plenty of fresh vegetables and fruit • Eat good quality carbs like brown rice, pasta, oats, wholegrain bread and cereals • Keep processed and sugary foods and drinks to a minimum • Drink 3 – 4 litres of water per day
If you are not gaining weight try the following
- Increase your serving size at each meal • Add 10ml of Flax Seed oil to each protein shake • Add more calorie and nutrient dense foods to your diet including nuts, avocado & eggs • Add an extra meal to your daily diet • Eat a good protein meal or have a protein shake before going to bed.
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