If you’re anything like I am, putting on weight does not come easy. In fact, despite my small stature, I have to consume over 400 grams of carbohydrates per day just to maintain my weight.
If you need to figure out how many calories you’ll need to gain weight and build muscle, read this: How to Calculate Your Macronutrient Intake for Building Mass
Not for me.
If I fail to hit my calories (specifically carbohydrates) for 1-2 days, I immediately see a decrease on the scale.
Do you have a similar issue?
Maybe you have to consume even more than I do. Believe me, I know how difficult it can be sometimes to pack that much food into one day.
I don’t struggle with that anymore though…
Not because I suddenly flipped some magic switch that allows me to gain weight faster, but because I started really paying attention to the nutrition facts on everything I ate.
And I wasn’t checking for “toxins” in the labels, I was checking for the calorie:serving ratio.
Now I can choose to eat a lesser amount of food and benefit from more calories in less sittings. This makes it 10x easier to hit my calories consistently without having to force feed myself at the end of the day.
Today I want to share my top 7 carbohydrate dense foods for skinny guys. And because I am not a cook (and maybe you aren’t either), I have strategically chosen carb sources that are extremely easy to cook.
High Carb Source #1 – Multi Grain Pasta
This was probably my best discovery. Not because I have a minor addiction to pasta, but because I could consume over 100 grams of carbs in one sitting. You see, most multi grain pasta contains about 60-70 grams of carbohydrates per every 3.5oz serving. For me, 3.5oz just isn’t enough and sometimes I can even double that.
Not to mention, each 3.5oz serving contains about 15 grams of protein. And that doesn’t even account for whatever protein source you’re adding to your pasta.
Best part: It takes less than 15 minutes to make.
High Carb Source #2 – Rice
And although it may not be high in protein, most people never consume rice as a standalone item. At least for me, I always have some sort of meat source to accompany my rice.
Best part: It takes about 15 minutes to make and requires zero effort if you’re using a rice cooker.
High Carb Source #3 – Black Beans
If you don’t already add black beans to your rice, consider this. 1 serving of rice offers 50 grams of carbs. 1 cup of black beans offers another 45 grams. Between just your rice and beans, you have damn near 100 grams of carbs in a delicious easy to make meal.
But get this…
Best part: 1 cup of black beans will also add another 15 grams of protein as well as a whopping 15 grams of fiber!
High Carbs Source #4 – Bagels
For me, bagels are a recently discovered gem. Now instead of having an egg sandwich on regular bread, I’ll have it on a bagel and get double the carbs. Get this, 2 slices of your average grocery store bread consists of about 25 grams of carbs.
In 1 bagel you can double that. And that doesn’t even account for anything extra you add to it.
Best part: If you don’t toast it, it’s a no-cook carb that’s great to grab and go.
High Carb Source #5 – Quinoa
I’ll be honest…I’ve never had this stuff and I probably never will. But I know plenty of people who swear by it so I did a little research.
The nutrition content for quinoa is certainly worthy of my top 7 high carb source list. This stuff not only contains close to 10 grams of protein and 5 grams of fiber but, 1 cup delivers about 40 grams of carbs.
Best part: It’s about as easy to make as a bowl of oatmeal.
High Carb Source #6 – Dried Fruit (Banana)
I love bananas but I have a couple of problems with them. For starters, there are 6 of us in my home (my wife and 4 kids) so one bunch is gone in one day. Another issue I have is that I find them quite filling for only 25 grams of carbs.
But I found a solution to my problem. Dried bananas.
As you can see, this is a great way to add in another 50-75 over 100 grams of carbs to your day while helping reach your micronutrient goals as well.
Best part: You can eat them as a snack and munch on them like you would a bag of chips.
High Carb Source #7 – Sweet Potatoes
I’ll be the first to tell you that I am not a fan of the sweet potato. In fact, I hardly ever consume this type of potato. However, the nutrition facts don’t lie and these earned a well-deserved place in my top 7.
A regular 8oz serving of sweet potato will add over 50 grams of carbs to your day while also including almost 10 grams of fiber.
Best part: If you are short on time, you can microwave these bad boys.
Eat To Grow!
There you have it, my top 7 easy-to-cook high carb foods for skinny hardgainers. Add these foods to your diet and never struggle with hitting your calories again.
Not sure how many carbs you should be consuming daily in order to build muscle?
Read this: How to Calculate Your Macronutrient Intake for Building Mass
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