How to Bulk Up Fast with the Right Food, Exercise and Supplements
To increase your weight and bulk as quickly as possible, go for for a well-planned diet and exercise program, and take the right bulking supplements. However, for the sake of safety and to make sure you’re not wasting your time and energy, do talk to your doctor before making key 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. At the same time, other dietary changes can help, too. For example, you should have more amino acids to generate new muscle tissue. Aim for a protein intake of 0. 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. Take note, the best quality carbs include those obtained from fruits, vegetables and whole grains. And you because fat is a concentrated source of energy, you’ll need a bit 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. 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, consult your doctor before taking any supplements to make sure they’re not only safe but effective too.