3 Mass-Gain Recipes for the Alpha Athlete, Pt. 1

Posted May 20, 2015 by

Intro by Coach B: Small guys gotta eat big to get big. One of the biggest hurdles hard-gainer guys face when it comes to gaining and retaining mass is simply eating enough without feeling like they’re going to explode like the Michelin tire man sitting on a pin.

Luckily for you guys, recipe-maker-extraordinaire and resident coach Tracy has drummed up a series of high calorie recipes that taste awesome, are easy to hork down and have macros designed for maximum performance and accumulation of lean mass—in other words, high carbohydrate, moderately-high protein and moderately-high fat.

Also, these recipes pack a nutritional wallop so they’re exponentially better than eating a bunch of crap like Pizza Hut, McDonald’s or another form of fast food that tends to make up the majority of the hard-gainer’s diet.

Without further ado, here’s the first three recipes. We will update the blog with many more recipes in future weeks so you guys have a large variety to choose from and can still be confident that you will get the calories in each day that you need.

Article Series: Part 1, Part 2, Part 3, Part 4 and Part 5

Hard-Gainer Recipe #1: Cheesy Chicken and Rice Casserole

Cheesy Chicken and Rice Casserole hard-gainer recipe for muscle fitnessMacros: 43 fat, 92 carbs, 53 protein
Total Calories: 965

  • 6oz boneless, skinless chicken breast
  • 1 teaspoon olive oil
  • 83g minute white rice (measured dry)
  • 1 cup Campbell’s cream of chicken soup
  • 1/2 cup whole milk
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper
  • 28g shredded cheddar cheese

Preheat oven to 450. Line baking dish with foil. Brush both sides of chicken with olive oil and season with salt and pepper to taste, bake for 10 minutes then flip and bake for another 8-10 minutes until juices run clear. Set aside to cool. When cooked, dice into one inch cubes. Lower oven to 350.

Cook white rice according to package.

While rice is cooking, Combine 1 cup cream of chicken, 1/2 cup whole milk, garlic powder and black pepper.

Combine rice, chicken, and sauce and put into a greased casserole dish. Top with shredded cheese and bake for 15 minutes or until hot and bubbly.

Hard-Gainer Recipe #2: Grilled Chicken Rigatoni Alfredo

Grilled Chicken Rigatoni Alfredo hard-gainer recipe for muscle gain fitnessMacros: 57g fat, 82g carbs, 53g protein
Total Calories: 1,044

  • 4oz boneless, skinless, chicken breast
  • 98g Barilla rigatoni
  • 28g unsalted butter
  • 56g Philadelphia cream cheese
  • 1 teaspoon garlic powder
  • ½ cup 2% milk
  • 28g Parmesan cheese, grated
  • 1/8 teaspoon black pepper

Cook pasta according to package directions.

Season chicken with salt and pepper on both sides. Grill chicken breast over medium-high heat for about 5 minutes per side, until juices run clear or internal temperature reaches 165. Set aside.

Melt butter in non-stick sauce pan over medium heat. Add in cream cheese and garlic powder, whisking until smooth. Add milk, a little at a time, to smooth out any lumps. Stir in parmesan and black pepper. Remove from heat when sauce reaches your desired consistency. Sauce will thicken quickly! If too thick, add a splash pasta water to thin it out.

Toss in hot pasta and top with sliced grilled chicken.

Hard-Gainer Recipe #3: Banana Nut Bread Shake

Banana Nut Bread Shake hard-gainer recipe for muscle fitnessMacros: 41g fat, 105g carbs, 46g protein
Total Calories: 928

  • 28g crushed walnuts, divided
  • 40g Quaker quick-cook oats
  • 14g Bob’s Red Mill almond meal
  • 135g banana
  • 1 scoop Dymatize Elite cinnamon bun (or vanilla)
  • 66g Breyer’s vanilla ice cream
  • ½ cup whole milk
  • 21g honey
  • ½ t vanilla extract
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg

Place half of the crushed walnuts along with all of oats and almond meal in blender until pulverized. Add rest of ingredients, blend until smooth. Pour into glass and garnish with other half of chopped walnuts. Sprinkle with more cinnamon if desired.

Want to learn more about how to train and eat for building muscle and strength naturally as a hard-gainer? Check out our coaching services for more information on programs we offer specializing in this unique type of athlete.