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

To gain weight and bulk as fast as possible, you’ll need the right diet, exercise program, and 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

Tweaking the amount of food you eat is basic to bulking up – unless you’re eating enough food, you won’t get the extra calories you need to pack on weight. At the same time, other dietary changes can help, too. For instance, you’ll need more amino acids in order to grow new muscle tissue. Aim for a 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 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. Keep in mind that the best quality carbs are those supplied by whole grains, fruits and vegetables. 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.

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 a quicker outcome, go into strength training.

bulking supplements

Provided you follow a bulking diet and exercise program, bulking supplements can help you 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, in particular, is a fast absorbing protein, so by drinking whey shake just after your workout, you give your muscles the amino acids they require 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. More research is still needed, however, to know just how much creatine supplements will help more people grow muscle. Creatine may not benefit you if your muscles are already full of natural creatine. In any case, talk to your doctor prior to taking any supplements so you can ensure that they will be both safe and effective for you.

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