Food, Exercise and Supplements – the Key to Bulking Up Fast
To gain weight and bulk as fast as possible, you’ll need the right diet, exercise program, and 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. At the same time, other dietary changes 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. Proteins of animal origin, such as the protein abundant in eggs, fish, lean meats and nonfat dairy, provide all the amino acids you need to gain muscle. 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, make sure you’re loading up on carbohydrates, which your body turns into glycogen before being used by your muscles as a key fuel source during tough workouts. Keep in mind that the best quality carbs are those supplied by whole grains, fruits and vegetables. And you because fat is a concentrated source of energy, you’ll need a bit of it too. Needless to say, go for unsaturated oils, such as olive oil, and foods abundant in unsaturated fat like fatty fish, nuts and seeds, and avocado.
Diet alone is helpful in gaining weight, but exercise will set off muscle growth and you’ll soon start gaining 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 quick-absorbing protein, so if you drink whey shake shortly after you exercise, your muscles will get the amino acids they need to grow.
According to studies at the University of Maryland Medical Center, creatine, widely available supplement, can also help enhance muscle growth in some people. 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.