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.
Tweaking the amount of food you eat is basic to bulking up – unless you’re eating enough food, you won’t get the extra calories you need to pack on weight. But other dietary modifications can help as well. 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. Take note, the best quality carbs include those obtained from fruits, vegetables and whole grains. And with fat being a concentrated source of energy, you should get 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.
While diet alone can help you gain weight, exercise will make your muscles grow and you’ll gain lean mass. For speedier results, strength training is a must.
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, in particular, is a fast absorbing protein, so by drinking whey shake just after your workout, you give your muscles the amino acids they require 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. But more research is still needed to determine exactly how much creatine supplements will help more people bulk up. Creatine may not benefit you if your muscles are already full of natural creatine. In any case, talk to your doctor before taking supplements to ensure they’re effective and safe for you.