Who: The envy of millions: No matter what he eats, he's still lean as can be. But he could use a bit more bulk.
What: Low-fat cottage cheese, yogurt and milk; eggs; whey protein powder.
Why: "Quite honestly, 99% of the 'hardgainers' I work with don't meet the daily caloric requirements to begin with," says Jon Chipko, CSCS, founder of BodyGoals in New Jersey. "So getting that caloric intake up to par is the first priority."
When: Broken up as snacks consumed over the course of the day. "One way of getting the appropriate amount of protein in the diet is eating healthy snacks throughout the day," says Christine Evans, a nutritionist with NatureMade. Foods such as cottage cheese, yogurt, milk, hard-boiled eggs and protein shakes are very easy to make quickly or bring with you for a snack on the go.
How Much: Eat about 1 gram of protein per pound of bodyweight. To reach this level, have a snack of an egg or a serving of dairy twice a day, or drink a protein shake twice a day in addition to your three healthy, protein-filled meals. "Clinical research has shown there's little benefit to consuming more protein than this a day," Evans says.