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.
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. 8 gram for each pound of your 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. 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 as fat is a concentrated source of energy, you should have some of it too. Needless to say, pick unsaturated oils, like olive oil, and foods high in unsaturated fat, like avocado, nuts and seeds.
Diet alone is helpful in gaining weight, but exercise will set off muscle growth and you’ll soon start gaining lean mass. For speedier results, strength training is a must.
With the right diet and exercise program, bulking supplements can surely speed up your results. For example, by regularly drinking whey protein shake, you help raise your protein intake so you can meet your protein goals from day to day. 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 before taking supplements to ensure they’re effective and safe for you.