How to Bulk Up Fast with the Right Food, Exercise and Supplements
To gain weight and bulk up as quickly as you can, follow a well-planned diet and exercise program, and take some 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.
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. But other dietary modifications can help as well. For instance, you’ll need to increase your amino acid intake to build 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. Soy and quinoa are also rich in all the essential amino acids. You can also get amino acids by eating many other protein-rich plant foods like beans, nuts, and whole-wheat grains.
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.
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. 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.
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. More research is still needed, however, to know just how much creatine supplements will help more people grow muscle. 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.