Skinny guys and girls, or "hardgainers" as we're known to
bodybuilders, struggle to gain muscle mass generally for one of two
major reasons:
a) Insufficient diet and nutrition plan, or
b) Incorrect weight training routine
Due to a hardgainer's naturally fast metabolism it is often very difficult for them to put on any kind of weight whatsoever, especially muscle mass, and so in this article I'm going to be looking at the first point a) and showing you 5 foods that build muscle that you should definitely look to incorporate into your daily diet and nutrition plan.
But first a word about how your daily calorie intake and how it should be split...
In order to gain muscle mass you need to create a caloric surplus, i.e. take in more calories than you burn, kind of makes sense don't you think? To find a rough estimate, multiply your current bodyweight in pounds by 24 and this will give you your daily calorie goal to build muscle.
However, what is critically important for skinny guys and girls is to spread your calories out throughout the day to ensure a constant supply of energy to your muscles and a consistent metabolic rate, and consuming a lot of foods that build muscle will help you do that.
If you go for long periods of time without eating and then binge, your metabolism will be all over the place and you're not doing yourself any favours. 6 meals per day every 3 hours is what you should be aiming for.
Your intake should be around 25% Protein, 50% Carbohydrates, and 25% Fats. This will ensure high energy levels, and the right building blocks to ensure maximum muscle growth, and choosing the right foods that build muscle are going to really help you achieve this.
5 Foods That Build Muscle
Here are my top 5 foods that build muscle. While you won't be able to eat all of them every day, they should become a staple part of your diet plan to build muscle. The key is to increase your daily calorie intake while minimizing the your exposure to high sugars and saturated fat contents. In other words, we're looking for a number of protein-rich, healthy foods that build muscle and not simply a super-sized burger with fries, right?
1/ Oatmeal - I swear this is literally the only food that can keep me going from breakfast...nothing else matches up. Its power lies in it being a complex carbohydrate which keeps your metabolism consistent and prevents you getting hungry too quickly. This kind of slow release is essential to build muscle.
2/ Lean Meats - white and red meat are some of the ultimate muscle building foods...and so they should be, heck after all you're literally eating muscle aren't you? Some folks get turned off by red meat because they think it's too fatty. I disagree, as long as you buy lean trimmed meat you should be fine. Venison is fantastically lean and super tasty too.
In saying that, try to get more white meat than red meat (such as chicken and turkey), but a great lean steak every now and again will do wonders for your muscle and satisfaction. It goes without saying that you should try and buy organic wherever possible - there'll be less fat, better quality protein and less additives.
3/ Egg Whites - these are very protein-rich and a staple of any good bodybuilding diet. Removing the yolk and just eating the whites on their own will allow you to consume a large number of eggs without suffering the consequences of high fat and cholesterol that comes from the yolks.
4/ Tuna - Tuna is one of the meatiest fish you can get your hands on. Combine this with its high protein content, natural fish oils, and versatility and you have yourself a winning food that builds muscle.
Fresh tuna is ideal but can be expensive. Tinned tuna will give you most of what you need, but make sure you buy it in brine (salt water) to reduce any excess fat intake. Also, try to make sure it comes from a sustainable source and reputable companies...certain species like bluefin tuna are currently being overfished, so let's all try to do our bit, yeah?
5/ Green Vegetables - green vegetables like broccolli, green beans etc. may seem like a strange one to include on a list of foods that build muscle..."they're not a protein-rich food" I hear you say. Well, that may be true, but they are a super food since you can literally eat loads of them and not worry about consuming excess fat.
Eating loads of green vegetables is a fantastic way to increase your calorie intake per day without adding unnecessary fat.
b) Incorrect weight training routine
Due to a hardgainer's naturally fast metabolism it is often very difficult for them to put on any kind of weight whatsoever, especially muscle mass, and so in this article I'm going to be looking at the first point a) and showing you 5 foods that build muscle that you should definitely look to incorporate into your daily diet and nutrition plan.
But first a word about how your daily calorie intake and how it should be split...
In order to gain muscle mass you need to create a caloric surplus, i.e. take in more calories than you burn, kind of makes sense don't you think? To find a rough estimate, multiply your current bodyweight in pounds by 24 and this will give you your daily calorie goal to build muscle.
However, what is critically important for skinny guys and girls is to spread your calories out throughout the day to ensure a constant supply of energy to your muscles and a consistent metabolic rate, and consuming a lot of foods that build muscle will help you do that.
If you go for long periods of time without eating and then binge, your metabolism will be all over the place and you're not doing yourself any favours. 6 meals per day every 3 hours is what you should be aiming for.
Your intake should be around 25% Protein, 50% Carbohydrates, and 25% Fats. This will ensure high energy levels, and the right building blocks to ensure maximum muscle growth, and choosing the right foods that build muscle are going to really help you achieve this.
5 Foods That Build Muscle
Here are my top 5 foods that build muscle. While you won't be able to eat all of them every day, they should become a staple part of your diet plan to build muscle. The key is to increase your daily calorie intake while minimizing the your exposure to high sugars and saturated fat contents. In other words, we're looking for a number of protein-rich, healthy foods that build muscle and not simply a super-sized burger with fries, right?
1/ Oatmeal - I swear this is literally the only food that can keep me going from breakfast...nothing else matches up. Its power lies in it being a complex carbohydrate which keeps your metabolism consistent and prevents you getting hungry too quickly. This kind of slow release is essential to build muscle.
2/ Lean Meats - white and red meat are some of the ultimate muscle building foods...and so they should be, heck after all you're literally eating muscle aren't you? Some folks get turned off by red meat because they think it's too fatty. I disagree, as long as you buy lean trimmed meat you should be fine. Venison is fantastically lean and super tasty too.
In saying that, try to get more white meat than red meat (such as chicken and turkey), but a great lean steak every now and again will do wonders for your muscle and satisfaction. It goes without saying that you should try and buy organic wherever possible - there'll be less fat, better quality protein and less additives.
3/ Egg Whites - these are very protein-rich and a staple of any good bodybuilding diet. Removing the yolk and just eating the whites on their own will allow you to consume a large number of eggs without suffering the consequences of high fat and cholesterol that comes from the yolks.
4/ Tuna - Tuna is one of the meatiest fish you can get your hands on. Combine this with its high protein content, natural fish oils, and versatility and you have yourself a winning food that builds muscle.
Fresh tuna is ideal but can be expensive. Tinned tuna will give you most of what you need, but make sure you buy it in brine (salt water) to reduce any excess fat intake. Also, try to make sure it comes from a sustainable source and reputable companies...certain species like bluefin tuna are currently being overfished, so let's all try to do our bit, yeah?
5/ Green Vegetables - green vegetables like broccolli, green beans etc. may seem like a strange one to include on a list of foods that build muscle..."they're not a protein-rich food" I hear you say. Well, that may be true, but they are a super food since you can literally eat loads of them and not worry about consuming excess fat.
Eating loads of green vegetables is a fantastic way to increase your calorie intake per day without adding unnecessary fat.
While the 5 muscle building foods above are a great start, the
trickiest thing is knowing how to combine them into daily meal plans
that meet your calorie goals. Remember, you'll need to eat 6 meals per
day so it will take a lot of planning and preparation.
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