How can a Hardgainer achieve Positive Nitrogen balance?

With adequate additional caloric intake, Hardgainers can successfully gain weight. Even though carbohydrates should contribute to the majority of the extra calories needed for muscle mass gain, adequate protein intake is also necessary.

Since Hardgainers pair their nutritional plan with an intense workout regimen the amount of protein needed will a lot more compared to a sedentary person. The extra protein will help support the extra energy needed to support weight training and muscle recovery. Muscle Hypertrophy is possible due to their being an excess amount of protein that is ready to be used.

So what is a Positive Nitrogen Balance?

Having a positive nitrogen balance simple means that after the body has used the bare minimum amount of protein for all the processes its responsible for in the body there is still an excess amount left to be used for protein synthesis. This is important because Protein is not only used for hypertrophy but is used for many other functions throughout the body.

When you have a negative nitrogen balance at the end of the day there might have not been enough protein to go around and this is bad for Hardgainers because the body will actually breakdown parts of muscles cells to get more protein to be used for normal functioning. This process is know as catalobism.

How do we maintain a positive Nitrogen balance

To maintain a positive nitrogen balance most athletes during strength training activities should in take 1.4 – 2.0 gm/kg
body weight. This range provides a level of protein intake that is approximately twice the RDA and should be adequate enough to keep any Hardgainer in a state of positive nitrogen balance.

Eating 1.4 – 2.0 gm/kg of body is not difficult for most people. If you consume enough food to meet your caloric needs and including protein rich foods and beverages at each meal and snack throughout the day you should not be concerned whatsoever.

Lets use an example. Using our Caloric Matrix we’ve determined that a 150 pound (68 kilograms) Hardgainer needs about 3600 calories a day to put on about 1 – 2 pounds a week. If this Hardgainer eats 2 gm/kg of body weight worth of protein that would equal:

150 pounds/2.2 = 68 kilograms x 2.0 gm/kg = 136 grams of protein per day

Now there is nothing wrong with eating a little bit more protein each day. I just wanted to show you what you’d need to maintain at least a positive nitrogen balance. If you take a look at my Caloric Matrix for a 150 Hardgainer we’ve recommended 225 grams of protein.

When it comes down to it a Hardgainer who eats a diet on the high end of protein requirements will never have to worry about having a negative protein balance.

This is the third and final Part of our How Can Hardgainers Gain Weight Healthfully series.