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. But other dietary modifications can help as well. For instance, you’ll need more amino acids in order to grow new muscle tissue. For each pound of body weight, your protein intake should be at least 0. Animal-derived protein, like protein found in nonfat dairy, fish, eggs and lean meats, offers all the amino acids you’ll need to gain more muscle. 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 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.
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. 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. But more research is still needed to determine exactly how much creatine supplements will help more people bulk up. Creatine is not useful if your muscles already have high levels of natural creatine. In any case, talk to your doctor before taking supplements to ensure they’re effective and safe for you.