Protein and carbohydrate intake

You must be doubly vigilant with your diet and training if you want to build size. Getting enough to 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.

Your choices should come from plenty of lean fish, egg, meats, chicken. The most bodybuilder 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-gram serve of uncooked steak, chicken breast contains about 50-60 grams of protein, so 2-3 serves of this type of food each day is a great start.

Carbohydrates are also very important for muscle gainers. To build muscle and add weight, plenty of quality process curbs are also needed. This includes wholemeal and wholegrain bread and cereals, plenty of fruit and vegetables and wholesome carbohydrates like pasta and rice. These cabs are ideal because they digest slowly and keep feeding energy and nutrients to a fast metabolism over time.

You should use a combination of slower digesting and absorb proteins and carbohydrates, such as max’s absolute mass for the really heard gainers or max’s clean mass for those with a slightly slower metabolism, young trainers who which to pack on size and strength fast. This formula is also great for trainers and athletes who have a very high workload or activity levels.

You ideally should be looking for a formula that contains slower digesting and absorbing carbs such a fructose and glucose polymers like maltodextrins. A first acting WPI protein will be no good. They will be broken down and assimilated too quickly, often less than an hour so, which is to short to get the real benefit and maximise muscle growth.

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