The Best Muscle-Building Foods for Hard Gainers

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Building muscle mass is harder for people who are naturally lanky or skinny. That’s why it’s mighty important to boost your protein consumption to build more muscles. The body needs amino acids from protein to create new muscle tissues. By fortifying your diet with low-calorie, high protein foods, you will start building more muscles. Don’t start your bodybuilding regimen without adding these healthy sources of protein to your diet:

Egg Whites

There is a reason why egg whites are a favorite by all successful bodybuilders around the world. Of all foods, egg whites contain the purest, lowest-calorie form of protein. The protein in egg whites is easily absorbed by the body. Egg whites are incredibly low in protein but are packed with essential nutrients, antioxidants and omega-3 fatty acids. Even better, egg whites aid in the protein synthesis of the body!

Because egg whites are mild in flavor and versatile, you can use it to beef up your fitness efforts. You can add it to your favorite dishes, in salads, smoothies, and even shakes.

Beans and Legumes

Just like egg whites, beans and legumes are excellent sources of lean protein. Sure, legumes and proteins contain complex carbohydrates but they are packed with inulin too. Inulin is a type of fiber that promotes muscle growth and aids in nutrient absorption. It helps build lean muscles and improve digestion at the same time! All types of beans are packed with protein and fiber, but kidney beans top our list because they contain the highest levels of protein.

Lean Meat

Red meat like lean ground beef and lean pork, aren’t just loaded with muscle-building protein. They are also packed with essential nutrients such as iron, zinc and B vitamins. Because red meat contains more calories than plant-based sources of protein, it is best for hard gainers who want to boost their size tremendously. The only caveat in red meat is that it contains saturated fat. Our advice is to avoid eating excessive portions of red meat on a daily basis. Incorporate poultry or fish with red meat to add a little variety to your weekly diet plan.

Complex Carbs

Not all carbs are created equal. Slow-burning carbs stabilize the blood sugar level and fuel the muscles. You need complex carbs to supply the body with enough muscle glycogen. Glycogen is an energy booster that will increase endurance and improve intensity. When the body is getting enough energy from the food you eat, it won’t harness fuel from the muscles. When the body gets its energy from muscles, it will trigger muscle degeneration.


Surprisingly, water is an excellent muscle builder too. 70% of the body is made up of water. It’s the life force that powers the ligaments, blood, and muscles. Without it, you won’t be able to increase your muscle size. Drinking water puts the body in an anabolic state. Chugging water nourishes the muscle cells and prevents toxin buildup. Water also serves as a vessel, transferring nutrients from the food you eat to the muscles you are trying to build. So make it a point to drink more than 8 glasses of water if you’re into bodybuilding.

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