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, 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.
Adjusting the amount of food you consume is basic for bulking up – if you’re not eating enough, you won’t pack in the additional calories that cause you to gain 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. 8-gram protein intake per pound of body weight. 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 are also rich in all the essential amino acids. 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. Take note, the best quality carbs include those obtained from fruits, vegetables and whole grains. And as fat is a concentrated source of energy, you should have some 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 a quicker outcome, go into strength training.
Long as you follow the right bulking diet and workout program, bulking supplements can help fast-track accelerate 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.
According to studies at the University of Maryland Medical Center, creatine, widely available supplement, can also help enhance muscle growth in some people. 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 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.