I’ve been training at the gym for about a year now, and I’ve come to realize that I really struggle to eat large quantities of food. My current calorie surplus is only around 100 kcal per day, that’s the most I can manage without upsetting my digestive system.
I know it’s not much, but I follow a strict diet that’s free from both sugar and gluten, as I can’t tolerate them.
So I’m wondering: what high-calorie food could I add to my diet that’s easy on the stomach and provides a lot of energy without making me feel too full?
I already eat about 8 walnuts a day, and also 60ml of olive oil, I’ve tried peanut butter, but unfortunately, I just can’t stomach it, so that’s off the list.
I was thinking about trying some bars, something gluten-free, sugar-free, and as natural as possible. I’ve seen plenty on the market, but I’m not sure which ones are the best in terms of natural ingredients and highest calorie content per gram.
Any recommendations? (I’m from Italy, so I can buy on amazon it or from other italian suppliers)
A few gut-friendly, calorie-dense foods you might try are coconut cream (great in smoothies), gluten-free oat flour mixed into shakes, and sunflower seed butter if you can’t handle peanut butter. I’ve also seen some good gluten-free, sugar-free bars made with dates, nuts, and coconut oil that are super calorie-dense but still gentle on digestion. Also, if you tolerate eggs well, that will be great for you. Hope that helps
A pound of ground pork is around 1000-1100 cal a pound of the cheapest 70-30 ground beef is 1500 calories or one egg is 70 cal if calorie amounts upset your sensitive stomach just cook a pound and nibble on it all day… i work with a guy who vomits all day over sensitive stomach and he found alot of small meals helps but everyone is different
When I used to have trouble meeting, caloric goals, I would rely on my good ol’ peanut butter trick. One serving of peanut butter, 2 tablespoons, yields 200 cal, protein, healthy fats, if you’re lucky a bit of fiber. You sneak 4-5 mouthfuls of peanut butter Spaced throughout the day, which won’t feel like you’re eating much more than you already are, and Ta-dah! You just added 1000 cal to your daily intake.
Well I never viewed my opinions as wisdom, but hopefully just never overcomplicated basic stuff that worked -lol
I’d say what I do these days is somewhere between physical therapy and actual training, but the big change in gears was when I accepted that whatever I’m doing, it’s got to be under the bar of “what can a guy in his 50’s realistically do that won’t make any injuries worse”
There’s a woman I work with, early 50’s, who just recently got into going to the gym. It’s no secret where I work that I used to compete (there’s always a kid who googles me and then argues back and forth whether it’s someone who looks like me or not -lol).
Anyway, after working alongside this woman the last 8 years and never peep about anything fitness related (because why would there be) now I’m fielding questions and offering advice, and of course explaining my injuries and why I walked away,.. and to be honest, it’s kinda nice (and a little weird) for someone to realize just what an extensive bank of knowledge and information a coworker may have about something completely unrelated to their day job.
But will add that I do my best to steer her away from doing anything stupid at her age. I made sure to tell her that despite maintaining that I was always fairly smart about what I did in the gym, I watch my old training footage now and think “my god I was out of my mind.”
