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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.

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. Simultaneously, other dietary adjustments can help, too. For instance, you’ll need to increase your amino acid intake to build new muscle tissue. Aim for a protein intake of 0. Proteins of animal origin, such as the protein abundant in eggs, fish, lean meats and nonfat dairy, provide all the amino acids you need to gain muscle. Soy and quinoa also give you 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. 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, pick unsaturated oils, such as olive oil, along with foods that are rich in unsaturated fat like nuts and seeds, fatty fish and avocado.

Consistent Exercise

Though diet alone will help you gain weight, exercise will trigger the growth of your muscles and help you put on lean mass. For faster results, do strength training.

bulking supplements

Long as you follow the right bulking diet and workout program, bulking supplements can help fast-track accelerate 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. However, more research is needed to find out just how much creatine supplements will help even more people increase their weight and build muscle. Creatine may not be useful if your muscles already have big stores 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.