Trainers with faster metabolism are often referred to as hard gainers. You know the type, the thin, wiry and lanky guys who can eat truckloads of food and never put on weight. Some people, including most women, would love to have this type of metabolism. However, if you are training to build muscle and pack on weight it can be a real problem.
Carbohydrates- Carbohydrates are very important for the hard gainer. To build muscle and add weight, plenty of quality unprocessed carbs are also needed. This include wholegrain bread and cereals, plenty of fruit and vegetable and wholesome carbohydrates like pasta and rice. These curbs are ideal because they digest slowly and keep feeding energy and nutrients to a fast metabolism over time. Highly refined carbs like sugar and white flour are not recommended for a faster metabolism over time. Highly refined carbs like sugar and white flour are not recommended for a faster metabolism as they digest way too fast. The same principle applies when choosing a weight gainer protein. You ideally should be looking for a formula that contains slower digesting and absorbing carbs such as fructose and glucose polymers like maltodextrins. A fast-acting WPI protein will be no good. They will be broken down and assimilated too quickly, often less than an hour or so, which is too short to get the real benefit and muscle growth.
Key nutrition tips for hard gainer- Eat 6-8 meals each day. Try to get about 30-40 grams of protein in each meal. Protein should come from lean. Protein should come from lean meats, chicken breast, dairy, eggs, and fish. Eat plenty of fresh vegetable and fruit. Eat good quality carbs like brown rice, pasta, oats, wholegrain bread, and cereals. Keep processed and sugary foods and drink to a minimum.
Protein- If you have this type of metabolism then you must be doubly vigilant with your diet and training if you want to build size. Getting enough of the right protein is vitally important for hard gainers. Our general rule of thumb for ordinary trainers is to consume 1.5 -2 grams of protein per kg of body weight every day. But hard gainers need at least 3 grams per kg of a body. That means if you weigh 80kg, you should be getting more then 240 grams of quality protein every day. Your choice should come from plenty of lean red meats, chicken, fish, eggs, and dairy products like yogurt and cheese. Most trainers cannot consume more than about 40 grams of protein from one meal so you need to aim for at least 6 meals containing a good serve of protein. A 250 grames serve of this type of food each day is a great start. Protein powder is also an excellent way to getting more quality protein in your diet. 2-3 serves a day of a quality weight gain formula can really help pack plenty of protein into your diet.