Bulking Up with the Right Food, Exercise and Supplements
To gain weight and bulk up as quickly as you can, follow a well-planned diet and exercise program, and take some bulking supplements. However, do talk to your doctor before making huge changes to your lifestyle to be safe and assured that you’re not just wasting time and energy.
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. 8-gram protein intake per pound of body weight. Animal-sourced protein, like protein found in nonfat dairy, lean meats, fish and eggs, offers all the amino acids needed for muscle gain. Also abundant in all the essential amino acids are soy and quinoa. But you can also get amino acids by eating plenty of other protein-rich plant foods such as nuts, lentils, whole-wheat grains and beans.
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.
Though diet alone will help you gain weight, exercise will trigger the growth of your muscles and help you put on lean mass. For faster results, do strength training.
Long as you follow the right bulking diet and workout program, bulking supplements can help fast-track accelerate your results. If you drink whey protein shake everyday, for example, you help boost your protein intake to help you meet your everyday 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. However, more research is needed to find out just how much creatine supplements will help even more people increase their weight and build muscle. Creatine is not useful if your muscles already have high levels 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.