Best foods for hard gainers

Posted by Nidhi on

Are you trying to pack on lean muscle mass or are you trying to gain some bodyweight? Have you tried everything you can but can’t seem to make progress? If this is the situation, don’t lose hope. If you want to build muscle, it is important to maintain a good diet. Wondering how? By simply adding a few smart foods to your diet. Yes by simply adding a few easily available food items in your everyday diet, you can easily provide your body the required calories.

Here is a closer look at the best foods for a hard gainer.

Nut Butters

As far as calories go, it doesn’t’t get better than nuts or nut butters. You can smear a tablespoon or two of peanut butter onto so many different foods (apples, bananas, bread, cereals etc.,) or munch on a handful of nuts and easily add 200 calories to your day.

One great thing about nuts as well is they provide a nice balance of proteins, healthy fats, and dietary fiber as well.


When choosing your protein sources, don’t ever neglect salmon. It’s more calorie dense than chicken (perfect for getting in the energy you need!) and will supply a powerful dose of omega-3 fatty acids as well.

Omega-3 fatty acids will assist with everything from keeping your insulin sensitivity up (keeping any fat gain at bay), ensuring your immune system is strong, keeping your brain healthy, and encouraging faster recovery between workout sessions.

Aim to eat salmon at least twice per week In your diet program.

Whey Protein Powder

Want to take your gains one step further? Add some whey protein powder. A quality protein product will provide your body with the specific amino acids that kick-start the recovery process.You can drink your protein powder immediately post training or at any other point during the day when you need a boost and don’t have time for a full meal.

Raw Oats

Another great carb source – raw oats will pack in calories in a hurry. While you can cook them if you prefer, you’ll be able to get more total energy in if you eat them raw like you would any other cereal.As oats double their volume when cooked, this takes up room in your stomach and can make it harder to get the calorie support you need in.

Try them raw with some milk over top and some nut butter, dried fruit, and seeds added in.

Whole Eggs

Finally, Don’t be scared of adding whole eggs in your diet. A very cheap source of protein, whole eggs will also supply some saturated fat, which is necessary to keep your testosterone levels where they need to be. Those who utilize lower fat, higher fiber diets tend to experience lower testosterone concentrations in their body, so care must be taken to avoid this. That doesn’t mean you shouldn’t eat any dietary fiber, but you want to keep your fat to fiber ratio in check.

Eggs are also highly versatile, so are perfect for keeping boredom out of your day as well.

So there you have the best eight foods for any hardgainer.  If these aren’t in your diet, it’s time that you make some room to include them.


Bread is high in Carbs. This will get you good amount of calories in a single meal. You can increase the caloric intake of bread by adding some peanut butter or any kind of nut butter. White Bread or Brown Bread ? That totally depends on your goal.

White Bread- If you cannot compromise on taste and if you don’t mind adding some fat to your body then you can consume White Bread or Milk Bread.

Brown Bread- If you have some serious lean mass goals then you can prefer Brown Bread over White Bread.


Getting enough healthy fats into your day is a key task for any hardgainer. At 9 calories per gram (compared to the four you’d get from carbs and protein), they’ll help provide energy in a dense little package. Half an avocado for instance adds 161 calories and nearly 15 grams of fat to your day. Avocado is also a great source of vitamin E, which can help combat oxidative damage that can come with stressful exercise training.

Try it mashed up and added to a can of tuna (or salmon), sliced and tossed into a salad, or simply served raw on the side of any meal.

If these aren’t in your diet, it’s time that you make some room to include them.


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