What Research About Health Can Teach You

Food, Exercise and Supplements – the Key to Bulking Up Fast

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.

Food Intake

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. 8 gram. 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 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, be sure to power up with carbohydrates, which your body converts into glycogen, your muscles’ main source of fuel during heavy workouts. Remember, the best quality carbs are those you obtain from fruits and vegetables as well as whole grains. And as fat is a concentrated source of energy, you should have some 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.

Consistent Exercise

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.

bulking supplements

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, a supplement widely available in health and fitness shops, can also help boost muscle growth in some people, based on studies at 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 may not benefit you if your muscles are already full of natural creatine. In any case, consult your doctor before taking any supplements to make sure they’re not only safe but effective too.

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