Maintaining proper nutrition for lifting weights is easy, and being a hardgainer isn’t as disappointing as it initially sounds. Hardgainers are individuals classified as “ectomorphs, or, naturally-skinny individuals capable of packing on muscular density without fat gain. While being a hardgainer may be considerably difficult for those seeking a considerable increase in weight and muscular strength, the status is often beneficial for those with commitments to re-composition workout routines and strength routines.
Nutrition is a hardgainer’s best friend, and it’s difficult to increase muscular density and strength without a proper diet. Hardgainers often report little increase in overall size, vascularity and weight increases—even with rigorous workout routines—due to a general lack of proper nutrition. Regardless of an individual’s physiological predispositions, maintaining proper nutrition for lifting weights is paramount over an effective workout routine.
A hardgainer must consider the positive effects of loading intense amounts of carbohydrates, as their muscular system requires great amounts of energy for lifting. A proper diet for a hardgainer consists of complex carbohydrates, each day, about an hour to two hours before a lifting routine. Complex carbohydrates, often called “brown carbs”, are found in whole-wheat products, grains, seeds and nuts. These carbohydrates aid digestion, and they allow the consumer energy benefits without delivering excess bloating.
While hardgainers needn’t worry too much about excess bloating to begin with, a complex carbohydrate diet also aids with recovery, as a hardgainer’s workout routine likely consists of heavy-weight exercises. Due to the intensity of the typical hardgainer workout routine, hargainers require a large amount of protein to supplement muscular growth. A hardgainer’s diet should consist of one gram of protein to each pound of bodyweight, and growth can be further promoted with the induction of a two-grams-of protein-to-one-pound-of-bodyweight routine. Hardgainers have quick metabolisms, and such a system requires great amounts of fuel. While workout routines may be intense, the human body cannot grow without proper nutrition. Consider a top-class racing vehicle with little gas—it’s like that.
Timing is important for gaining weight as a hardgainer, and protein should be consumed within the first thirty minutes following a workout routine. The body, post-workout, becomes an all-consuming vacuum for nutrition, as it’s traumatized from a vigorous workout. Hardgainers unable to access a full-course meal, or a protein-heavy meal—for that matter—should invest in a protein-heavy shake. Specialized workout thermoses with protein powder canisters are also available, so users can access a quick dose of protein following a gym exercise.
Carbohydrates and protein are important for every hardgainer, but fruits and vegetables contain essential vitamins and minerals needed for both muscular growth and skeletal preservation. Every hardgainer should accommodate for food before a workout routine, and a wide and various diet is ideal for those seeking maximum health and strength benefits. Above all, hardgainers should be careful within a gym atmosphere—as they will likely be lifting in short-burst repetitions with heavy weight. Hardgainers are encouraged to increase their diet with their routine, so as to not shock their body with an excess amount of food. Increasing weight takes time, and every gym-goer should support their overall health with both proper nutrition and a safe approach to weight lifting.