Food, Exercise and Supplements – the Key to Bulking Up Fast
To increase your weight and bulk as quickly as possible, go for for a well-planned diet and exercise program, and take the right bulking supplements. However, for safety’s sake and to ensure you don’t waste time and energy, do speak with your GP before making big changes to your lifestyle.
Changing the amount of food you eat is crucial to bulking up – unless you’re consuming enough food, you won’t get the added calories necessary to increase your weight. Simultaneously, other dietary adjustments can help, too. For instance, you’ll need to increase your amino acid intake to build new muscle tissue. For each pound of body weight, your protein intake should be at least 0. Animal-sourced protein, like protein found in nonfat dairy, lean meats, fish and eggs, offers all the amino acids needed for muscle gain. Soy and quinoa also give you all the essential amino acids. You can get the amino acids from a lot of other protein-rich plant foods like such nuts and beans, whole-wheat grains, and lentils.
Of course, be sure to power up with carbohydrates, which your body converts into glycogen, your muscles’ main source of fuel during heavy workouts. Remember, the best quality carbs are those you obtain from fruits and vegetables as well as whole grains. And with fat being a concentrated source of energy, you should get a bit of it too. Needless to say, pick unsaturated oils, such as olive oil, along with foods that are rich in unsaturated fat like nuts and seeds, fatty fish and avocado.
While diet alone can help you gain weight, exercise will make your muscles grow and you’ll gain lean mass. For faster results, do strength training.
With the right diet and exercise program, bulking supplements can surely speed up your results. For instance, if you drink whey protein shake regularly, can help increase your protein intake to help you meet your daily protein goals. Whey is a particularly quick-absorbing protein, so by drinking whey shake right after your workout, you will provide your muscles the amino acids they need for growth.
Creatine is a supplement you can buy at most health and fitness stores, and it can also help promote muscle growth in certain people, according to studies conducted by the University of Maryland Medical Center. More research is still needed, however, to know just how much creatine supplements will help more people grow muscle. Creatine may not be useful if your muscles already have big stores of natural creatine. In any case, talk to your doctor prior to taking any supplements so you can ensure that they will be both safe and effective for you.