If you work out often and consume a high-calorie diet but cannot gain muscle, you might fall into the classification of a "hardgainer." As bodybuilders Frank J. Kelly and Craig R. Sadler explain, hardgainers have less than optimal genetics for building muscle and need to use different techniques for improving physiques than others with more favorable genetics. Consult a medical professional before starting any diet or workout plan.
Calorie Intake
Fitness researcher Dr. John Berardi explains that many people who feel they are hardgainers just aren't eating enough. Berardi notes that you must not only account for calories you burn via your metabolic rate, but those burned during activities such as workouts. If you are active outside of weightlifting, you will need to eat more calories than you would otherwise to achieve a caloric surplus. Berardi also suggests that you consume a caloric surplus -- eat more than you need -- every day, not just on workout days, to spur growth. To ensure that you consume the calories you need, you might wish to consume six or more smaller meals daily.
Protein
Your body uses protein to build tissues such as skin and muscle. As Berardi explains, consuming 2 g of protein per kg of body weight might be optimal for gaining muscle. This is because high protein intake can increase your body's levels of insulin-like growth factor 1, which is a hormone that helps your body build muscle. Choose lean protein sources such as chicken, tuna and turkey.
Carbohydrates
Carbohydrates provide your body with energy and are protein-sparing, meaning they supply fuel so that your body doesn't burn protein for energy. Bodybuilder Hugo Rivera explains that while others might thrive on lower carbohydrate diets, you should consume 50 percent of your calories from carbohydrates. To keep your energy levels stable, consume complex carbohydrates such as whole grains, vegetables, rice and fruit. Rivera suggests consuming carbohydrates with all of your meals.
Fats
Dietary fats are vital to your health. MedlinePlus explains that dietary fats are crucial for growth and development and can help your body absorb nutrients. In addition, fat is rich in calories, which aids in weight gain. Rivera suggests consuming 25 percent of your total calories from fat. StrongLifts.com suggests eating nuts, whole eggs and whole milk to obtain fat in your diet.
References
- Stason.org: Frank J. Kelly and Craig R. Sadler: Hardgainer Bodybuilding & Weightlifting FAQ
- Dr. John Berardi: Massive Eating
- Dr. John Berardi: Protein Prejudice
- Bodybuilding.com: Hugo Rivera -- Hardgainers and Their Nutritional Requirements
- MedlinePlus: Dietary Fats
- StrongLifts.com: Hardgainers -- 8 Reasons Why You Can't Gain Weight
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