It is important to keep you calorie count up and keep a track of it through calorie counting apps or simply log in a notepad. You must know what and when you are going to eat. Athletes prepare their meals a night before and store it. Some do it early in the morning and some even prepare their meals a few days in advance, foods which can be stored in the fridge for a long period of time. It depends on your place and your choice. Self-prepared and homemade food is the key to good health because you know that what is going into your body, also, you prepare it keeping the nutrition needs of your body in mind. Hence, it is advised to eat homemade food and carry your meals with you at work.
Everybody reacts differently to different diet plans and different workout regimes. Still there are diet ingredients which are absolutely essential for hardgainers. You have to be patient with your body and consistent in your routine to see the result in the long run. Here is the list of food items which can keep your day filled with energy and nutrition, helping you in gaining it right.
Protein Shakes
You are anyway going to have a lot of protein and if the protein which you are getting through food is not enough, protein shakes are a good way to keep your protein levels up. Hence, if you are quickly replacing a meal you can use products like mass gainers which contain over 300 calories per serving, and plenty of carbs and protein. They make a perfect snack if you are in no mood or in no time for food.
On the contrary, if you wish to make your own protein shake, make sure that you add an adequate amount of protein, carbohydrates and fat. You can get a good whey protein or good source of carbohydrates such as maltodextrin with good supply of healthy fats such as peanut butter.
Lean Meat and Fish
Lean meat and fish are perhaps the best source of good protein with all the amino acids your muscles require to repair and grow. If you are vegetarian or vegan, eat a good variety of plant-based protein sources to ensure that you are getting a good spectrum of amino acids.
Nuts
Nuts are compactly packed with nutrients and energy and that means they are high in calories. They are good source of healthy mono and polyunsaturated fats, both are essential for a hardgainer. So if you are thinking of snacking, nuts are the best option to boost your calorie intake.
Oats
Oats are a good source of carbohydrates. They won’t make you feel bloated but will still add to your calories. Oats can be best used in a bowl full of full fat milk or in a protein shake blend. However, this is a food which can be mixed with salads in meal times as well. Go experiment with this, and this will never fail you either in health or in taste.
Eggs
They are age-old and perhaps, a powerful source of healthy fat and protein. You can eat it in different ways – poached, boiled or omelet. Eggs can be combined with brown bread sandwiches, brown rice or salads too.
Salmon and other Oily Fishes
It is recommended that you consume Salmon and other oily fishes like sardines at least twice a week. It is a good source of protein as well as will make for good source of omega 3 fatty acids which are essential for healthy growth.
Coconut and Olive Oil
To gain muscle, you need a good source of healthy fat. Fats from olive oil and coconut oil are a perfect way to get healthy fats in your diet. They can be easily added in salads and used for cooking your meals.
Sweet Potato
Sweet potatoes are great source of carbohydrates. They help in restoring your glycogen levels and are perfect for having after workout.
Dry Fruits
All dry fruits are different from fresh fruits. Their properties vary as dry fruits are immensely energy dense. They are packed with vitamins, minerals and fiber apart from having he property of giving you some energy boosting natural sugar. It can hence become a very good pre-workout snack.
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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