Do You Need to Increase Food Intake for Hardgainers?

excuse me?

Hello, nutritionist.
I have seen many people (including you) suggest that individuals with a fast metabolism should increase their physical activity.
I would like to know if, in addition to increasing exercise, it is also necessary to increase food intake? Or should the diet remain at the usual amount (without intentional increase), and just increasing exercise is sufficient? Thank you for your response.

Chi Bu Pang, 20~29 year old female. Ask Date: 2010/02/23

Dr. Shi Guimei reply Nutrition

Hello! When increasing physical activity, the calorie expenditure naturally increases, leading to a natural response in the body to feel hungry.
For those who need to gain weight, it is acceptable to eat during non-meal times, and the additional calorie intake at this time usually exceeds the calories burned through exercise, resulting in natural weight gain and an increase in muscle mass rather than just fat gain.
However, for those who need to lose weight, it is important not to eat indiscriminately after exercising; one should wait until meal times to consume the necessary calories for weight loss.
Therefore, when calorie expenditure exceeds calorie intake, weight will naturally decrease.
Thus, whether one is trying to gain or lose weight, increasing physical activity is beneficial, but the timing and quantity of food intake differ.
Wishing you a Happy New Year! Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2010/02/23

More Info

When it comes to individuals who are classified as "hardgainers," meaning they struggle to gain weight despite their efforts, it's essential to understand the interplay between diet and exercise. The common advice for hardgainers often revolves around increasing caloric intake alongside a structured exercise regimen, particularly strength training.
To address your question directly: Yes, increasing food intake is generally necessary for hardgainers. While increasing physical activity, especially resistance training, is crucial for building muscle mass, it is equally important to ensure that the body receives enough calories and nutrients to support this growth. Here’s why:
1. Caloric Surplus: For muscle gain to occur, a caloric surplus is typically required. This means consuming more calories than your body burns in a day. If a hardgainer maintains their usual caloric intake while increasing their exercise, they may not provide their body with the necessary energy to build new muscle tissue.
2. Nutrient Timing: The timing of nutrient intake can also play a significant role. Consuming protein and carbohydrates around workout times can help maximize muscle recovery and growth. For instance, having a protein-rich meal or shake post-workout can aid in muscle repair and synthesis.

3. Macronutrient Composition: Hardgainers should focus on a balanced diet that includes adequate amounts of protein, carbohydrates, and healthy fats. Protein is essential for muscle repair and growth, carbohydrates provide the energy needed for workouts, and fats are crucial for hormone production and overall health. A general guideline for protein intake is around 1.2 to 2.2 grams of protein per kilogram of body weight, depending on the intensity of the training.

4. Meal Frequency: Increasing the number of meals or snacks throughout the day can help hardgainers consume more calories without feeling overly full at any one meal. This could mean having five to six smaller meals rather than three large ones.

5. Caloric-Dense Foods: Incorporating calorically dense foods can help increase intake without significantly increasing meal volume. Foods like nuts, seeds, avocados, whole grains, and full-fat dairy products can provide more calories in smaller portions.

6. Monitoring Progress: It's important for hardgainers to track their progress, including weight changes and strength gains. If weight gain is not occurring, adjustments to caloric intake may be necessary.
7. Consulting Professionals: Lastly, working with a registered dietitian or nutritionist can provide personalized guidance tailored to individual needs, preferences, and goals. They can help design a meal plan that ensures adequate caloric and nutrient intake while considering any dietary restrictions or preferences.

In summary, for hardgainers, simply increasing exercise without adjusting dietary intake may not yield the desired results in terms of weight gain and muscle growth. A combined approach of increasing both caloric intake and engaging in regular strength training is typically the most effective strategy for achieving weight gain and muscle hypertrophy.

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