Hardgainer nutrition mistakes – did you think it was that simple? Sorry, bro; food for muscle growth is much more difficult than simply shaking the next egg in an omelet or another chicken breast in a saddle. Stop doing these 4 critical common hardgainer nutrition mistakes!
Too often, people call themselves “Hardgeiners”, as if they have absolutely no control over this issue. “I’m sorry, dude! I am who I am. I eat so much, and I tried everything. ”
Smart trainers and nutritionists, as a rule, can burst this bubble very quickly. Asking questions, they learn that these guys, it turns out, regularly skip meals, train only once or twice a week, or run screaming to the treadmill as soon as they can not examine all their “cubes” of abdominal muscles.
At the same time, key mistakes unequivocally take place in the diet of the hardgainer.
Take yourself for the rule right now to swing the muscles, correcting these four errors in nutrition when typing the muscle mass hardgainer!
Mistake 1: Stop eating too much protein
The bodybuilding community has spawned the fourth macronutrient: brotein.
Well, well, in general, unlike his brother, protein, the more brotein you consume, the better you grow – or, at any rate, this is what you say to yourself while you are attacking him and start to devour him. In fact, however, I have not seen a single study of nutrition with a wildly excessive amount of protein, which leads to an increase in muscle mass. But I saw a study on the amount of protein (protein) that is necessary to create favorable conditions for muscle growth.
The study, published in the Journal of Sports Sciences, examined numerous studies and determined that optimal adaptation of the body to the protein among athletes is achieved by consuming 0.6-0.8 grams per kilogram of body weight daily. Note that there is no “1” to the left of the decimal point. Pushing protein intake beyond this value is probably not going to cost you a profit, but the return on investment, so to speak, if measured with additional muscle protein synthesis, is likely to be significantly reduced. Probably, there is no need for a third or even second chicken breast for dinner.
We also recommend: Strenght training for women.
Too much protein is more expensive not only at the checkout, but it can negatively affect your appetite for consuming other foods, including high-calorie fats and serving as fuel for carbohydrate training. Both these and other macronutrients are necessary to stimulate growth and strength. This is based on the fact that the protein entails the release of a variety of simulating satiety hormones, namely cholecystokinin (CCK) and peptide YY (PYY). Both send messages to the brain about the satiety and contribute to the fading of hunger.
In other words, spoil your appetite = worsen your growth. In this case, increased protein intake may be the best choice for fat loss than muscle mass gain.
Solution: Take the habit of consuming protein in the range of 0.6-0.8 grams per kilogram of body weight per day, and throughout the day evenly take protein (protein), distributed between 5-6 meals.
Error 2: Stop uninterrupted eating too correctly
I applaud your fiber-oriented, nutrient-density-weighted solutions in nutrition. True. But if this is the only variation of your diet, then this may be something that keeps you from getting better.
Why? Your systematic methods of eating chicken, brown rice, broccoli and a lot of fiber, which slows digestion and promotes completeness. With this approach, you will leave too many calories on the table and you will never have an uncontrollable, increased appetite – just leave a place in the stomach to take the right amount of calories for growth.
Solution: Choose low-fiber carbohydrates for both pre- and post-training meals. That will provide your body with more fuel for hard training and quickly replenish supplies in your body.
By choosing white or jasmine rice instead of brown rice or oats, you would not clog your stomach so easily and would be able to consume more fuel for exercise without increasing the risk of gastrointestinal upset.
In addition, decide to delay the full program and break all the rules, at least once a week, to help your efforts to increase caloric content.
Mistake 3: You need to stop allowing yourself to periodically make little meals
To gain weight, you need to consume more calories than burn – and nothing else. Choosing how to cram as many calories as you need in too few dishes, however, you are setting yourself up for failure from the very beginning. Which is more appropriate: to distribute 3,600 calories among three, or six meals a day?
If you are a beginner in a purposeful lifestyle, you might think that the first is easier, however those bodybuilders who are more experienced know that the last of their two options is easier. There are such huge portions, can cause a feeling of swelling, crushing, and make you ready to emit the spirit before you gain any real weight.
Plus, evenly distributing the protein between 5-6 meals compared to 2-3, has been shown to optimize the rate of protein synthesis in the muscles between all 24 hours in a day. The more often you have the opportunity to feed the trigger mechanism for building muscle mass, roughly speaking, the more prerequisites for muscle growth you generate.
Solution: If you intend to increase muscle volume, aim to have at least six meals a day. That not only helps make portions more manageable at one meal, but it will also help you constantly supply your muscles with the fuel needed for muscle growth.
Mistake 4: Stop consciously or not consciously periodically ignoring the perfect opportunity to consume liquid calories
If the biggest scourge of your growth and fattening (kilograms) is a lack of appetite, eat more often, and this will be an excellent start on the way in the right direction. However, there is a risk that you will quickly reach the limit in desire and ability to cook food, dishes, desire to eat, and even chew. Fatigue of the jaw: quite a real problem!
Just squeezing out liquid calories can be crucial for those who want to lose weight, including them can be a fundamentally changing situation for those who gain weight. Why? It is much easier to drink liquid calories when you do not feel too hungry and the clock tells you that it is time to eat. In addition to any ready-made variants, you can also follow a simple recipe, or even simply throw the numerous ingredients into the blender and press the button.
Do you want to add more calories to your cocktail? Drop some dairy products, fruits, oats, or peanut butter.
Solution: If you are trying to maximize the calorie intake that you need to maintain muscle growth, plan one or more cocktails every day as a snack between meals. Naturally, cocktails can serve as a breakfast – this is a particularly healthy idea when you as always run out of their homes without food due to lack of time.