HOW TO BULK UP
Taking supplements to bulk up has fast become a large part of the daily routine of those people trying to bulk up with healthy muscles and justly so. If you estimate what is left of actual nutrients in today’s series of processed foods you can also figure out that you’d need to eat a massive amount of food to get the necessary building blocks for growth in order to bulk up. Supplements may give you those nutrients in an concentrated form so that you can focus on your calorie intake, sleep and training while you try and bulk up.
Today’s supplement industry seems to put anything with even the slightest relation to muscle growth in pills, whether it will work, denature, be wasted, have no effect or any and all of the above those trying to bulk up have seen lots of them. That makes it hard to make a selection and too many times the inexperienced shopper will waste his money. Since we are talking about bulking products it makes no sense to spend money on fat-burner, glutamine or HMB.
So what should you buy in order to help you bulk up? Well, keep it simple and keep it cheap. If it costs too much chances are you won’t get enough out of it to justify what you spent on it. And I don’t know about you, but I’d hate to go broke over adding a few pounds. This is why, in combination with some other experienced lifters, I made a top affordable supplements list to help you bulk up and dug very deep on how and why you should use the bulk up supplements, but above all why that choice is better than alternatives.
The Best Vitamins to Bulk Up
One important benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle allows to you to perform your best during exercise and daily life.
Three main criteria must be met for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down and an exercise program that is challenging to your muscles.
While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals faster and easier.
Multi-Vitamins For Bulking Up
When eating a diet meant for mass, you will no doubt be targeting the foods that can pack the most calories on from the needed macro-nutrients. In turn this can lead to a deficiency in Micro-nutrients, meaning vitamins and minerals. Such a deficiency can hinder your growth. Minerals are building blocks, they are used for cellular actions, building bone mass, transporting nutrients and so on, while vitamins provide enzymatic functions in digesting foods and and protect the system against illness. Levels of these substances must be kept above a certain level to maintain proper health, but kept a great deal higher for optimal functioning of your system. That’s why supplementing your growth with a multi-vitamin above all else makes the most sense: you get at least your daily minimum of all these nutrients avoiding anything going wrong with your quest for growth, and together with the rest of the vitamins and minerals found in every food to some extent, you are bound to be on the road to getting everything you system needs.
A good multi-vitamin contains at least 100 percent of the FDA minimum needed daily to avoid deficiency. While it is true that some of these things will compete for absorption in the stomach, the body knows what it needs. Normally a large amount of calcium will hinder absorption of Zinc and Magnesium, even Iron. The body favors calcium because it needs a lot of it. But if you have enough calcium and a severe deficiency in one of the aforementioned substances, the body will not ignore a possibility to get some more. So the ingenuity of the body and the way it works makes this a top supplement rather than the supplement itself.
Bulk up with Vitamin B-Complex
B-vitamins have many anabolic properties separately. Niacin (B3), Pyridoxine (B6) and Cobalamin (B12) arer the cornerstones of a good B-complex vitamin. But people often forget that for a lot less money they can get better gains by getting a B-complex which combines all of them in optimal doses (50-100 mg, while there is no real need for taking 500 mg of Niacin the beauty is that you can’t overdose on them anyway since water-soluble vitamins are readily excreted if you have too much. In the stomach B-vitamins will release and control gastric juice, help absorb and digest macronutrients, which in turn get more out of the things you eat. Next to that all of them have a host of individual properties. B6 is a good liver-protector, B9 is good for absorbing things in cells, B12 is needed for energy and so on and so on. If you are a person who can eat nutritious meals and you have decent genetics, a B-complex and multi-vitamin is all you really need to grow.
Bulk Up With Vitamin C One of the best effects I have found of Vitamin C, at least for the bulking up, is that it makes tyrosine inactive, thereby not allowing its conversion to cathecholamines, which has damaging effects on muscle protein. Vitamin C is required for the synthesis of collagen, steroid hormones, carnitine, and enhancing the bio-availability of Iron. I’m sure if you understood all that it has dawned on you that those are very anabolic traits. All of them, no exceptions, are useful functions for more energy, more power, more mass. Which makes Vitamin C one of the top supplements I would recommend to bulk up. We all know Vitamin C has been linked to numerous healing properties over the years starting with the common cold. It is a powerful anti-oxidant. In fact no substance is so anabolic and at the same time protective of the system it supports. It produces almost no free radicals. Vitamin C is needed for the healthy development of cells, proper calcium absorption, normal tissue growth and repair of damaged tissue (healing of wounds, etc.). Therefore it is very synergistic with protein and B-vitamins to provide a very anabolic environment. The most common form in the formation of Vitamin C is ascorbic acid. Almost without exception this will be the form you’ll find in your supplements. Using 1 to 3 grams daily spread over two to three doses is advised for almost all athletes who are bulking up. 3 grams is a high dose and unless you are actively pursuing some top-notch goals, 1500 mg is probably a good dose (3×500 mg). Spread them out evenly, but be sure to take at least one dose after your workout with your postworkout shake.
The Best Supplements to Bulk Up
Creatine can recycle the ADP to ATP again, ensuring a short-term burst of energy that can increase your strength levels 10-20 percent easily. Creatine is best used by loading up first, which saturates the area surrounding the cells allowing more to be absorbed. In the first few days of taking creatine the amount being absorbed is much greater than later. So the recommendation for fast gains is to bulk up with 3 daily doses of 7 grams evenly spread out for 5 days, after which take 2 daily doses of 5 grams for a period of 6-10 weeks, followed by a 4-week off-period giving ryour body a chance to balance itself out again. Your last dose as you bulk up should be taken immediately after a workout and the post-workout shake should be consumed half an hour later. If your post-workout shake is a high-sugar weight gainer you can take both together immediately after your workout though.
Shop for creatine supplements online.
SUMMARY: Creatine is probably the single best supplement for muscle gain. .
Weight gainers are supplements designed to conveniently help you get more calories and protein in order to bulk up. They’re typically used by individuals who struggle to gain muscle.
Some people find it hard to gain muscle and bulk up, even when consuming large amounts of calories and exercising. The calorie contents of weight gainer supplements vary, although it’s not uncommon for them to contain over 1,000 calories per serving. Many people think these calories come from protein since it’s so important for muscle building. However, most of the calories actually come from carbs so don’t let your keto friends have any. There are between 75 to 300 grams of carbs and 20 to 60 grams of protein per serving. It’s important to note that there is nothing magical about weight gainer supplements. trusted Source
Research in adults who weight trained while trying to bulk up indicated that consuming a weight gainer supplement may not be effective for increasing lean mass.
Overall, weight gainers are only recommended if you are struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food as you attempt to bulk up.
Shop for weight gainer supplements online.
What better for bulking up than a WEIGHT gainer? The main thing when bulking up, next to getting your needed share of macro and micro nutrients is of course packing on all the calories you can handle without turning into a pot belly. Weight Gainers can be expensive, they are many a supplements company most profitable product but if you try to calculate what it would cost to make a similar meal yourself taking into account calories, quality and bio-availability of the nutrients, additional vitamins and minerals and ease of preparation, you’ll can see the cost may not be all that high. High carb foods can be expensive…
SUMMARY:Weight gainers are high-calorie products designed to help you consume more calories and protein as you bulk up.
Protein enough protein is critical for gaining muscle while you bulk up.
Specifically, to bulk up you need to consume more protein than your body breaks down through its natural processesTrusted Source.
While it’s possible to get all the protein you need from high protein-rich foods, some people struggle to do so or for reasons like trying to avoid meat there is an alternative: Taking a protein supplement.
There are many different protein supplements available, but some of the most popular are whey, casein and soy protein. Optimum Nutrition Gold Standard Whey is clearly the top selling protein powder in the world. Research shows that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs.
However, the effects are probably largest for people who aren’t getting enough protein in their normal diet. Many people wonder how much protein to eat daily. If you are an active individual trying to bulk up, 0.5–0.9 grams of protein per pound (1.2–2.0 grams per kg) of body weight may be best.
Shop for protein supplements online.
SUMMARY:Consuming enough protein is absolutely essential for optimal muscle gain.
Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance. Beta-alanine may help increase muscle mass if you are following an exercise program.
One study showed that taking 4 grams of beta-alanine per day for eight weeks increased lean body mass more than a placebo in college wrestlers and football playersTrusted Source. While more research on beta-alanine and muscle gain is needed, this supplement may help support muscle gain when combined with an exercise program.
Shop for beta-alanine supplements online.
SUMMARY:Beta-alanine is an amino acid that may improve exercise performance.
Branched-chain amino acids (BCAAs) consist of three individual amino acids: leucine, isoleucine and valine.
They are found in almost every protein source, particularly those of animal origin like meat, poultry, eggs, dairy and fish. BCAAs are critically important for muscle growth and make up about 15% of the amino acids in your muscles. Just about everyone consumes BCAAs from food every day, but it’s also very popular to take BCAAs as a supplement.
It’s likely that BCAA supplements may only help you bulk up if you are not getting enough high-quality protein in your diet. Branched Chain amino acids are definitely not your first choice for supplements, but as a long term staple in bodybuilding and for those who are attempting to bulk up is that they should be prioritized over some of the newer, more untested and unproven supplements out there.
Shop for BCAA supplements online.
SUMMARY:Branched-chain amino acids are important for muscle growth.
BCAA’s are best used around training time to really make them worth the money.
Amino acids make up proteins. Dietary proteins are storage for amino acids, but not all proteins contain the right balance of amino acids that we need. And we can’t be choosy about food when bulking. An imbalance of non-essential amino acids can be fixed easily but to get the right amount of essentials you need to gear intake towards it. Basically they work the same as the aforementioned amino acid formulas. BCAA’s are just targeted more specifically to an athlete who is bulking up.
BC Amino acids are best used around training time to really make them worth the money while you bulk up. If you train in short intense sessions (HIIT) it makes sense to get a 5-10 grams with your post-workout meal shortly after your session to promote recovery and muscle-formation. If you are the type that loves endless hours of lifting followed by long cardio-sessions, you may be better off getting 5-15 grams prior to your training to avoid catabolic circumstance and promote recovery from such activities.
There is no designated dosage, the bigger you are the more you need. What you do need to watch is the balance between the amino acids leucin, iso-leucine and valine which should be as close to 2-1-2 as possible.
However, the evidence is mixed.
- Conjugated linoleic acid (CLA): CLA refers to a group of omega-6 fatty acids that exert several effects on the body. Studies on CLA for muscle gain and bulking up have produced mixed results, and it isn’t clear if it’s beneficial.
- Testosterone boosters: Testosterone-boosting supplements include D-aspartic acid, tribulus terrestris, fenugreek, DHEA and ashwagandha. It’s likely these compounds only benefit those with low testosterone.
- Glutamine and carnitine: These are probably not effective at increasing muscle mass in young or middle-aged active individuals. However, studies have shown carnitine can have some benefits for muscle mass in the elderly.
EFA’s
Why you need it: EFA’s or essential fatty acid like linolenic and linoleic acids are the components of clean fats that your body relishes. Mostly poly-unsaturated fats, the kind you should be getting in your diet as opposed to the kind you are most likely getting in your diet, the saturated fats. These good fats are an essential part of the diet. They are considered a vitamin (Vitamin F) and the FDA recommendation is that they comprise 10 to 20 percent of your diet. Fats help to digest protein, which is why milk is so high in fat. So when taking in large quantities of protein at once, its wise to have some fats present to ensure proper digestion. Good Fats, despite the fact that they have twice the amount of calories other macronutrients do, may also be of assistance in the burning of body-fat. Mostly a high-fat diet is also a low-carb one, and using the fat instead teaches the body to burn fat as fuel, which increases the chance of adipose tissue being burned in times of catabolism, not muscle-protein. High-fat diets also make you feeling of fullness faster which lessens carb cravings and less cheating when on a high protein diet. Using a healthy fresh source of the product is essential, in this case pills are mostly a waste. You’ll want to look for a bottle of bio-grade flax, canola or olive oil (safflower and sunflower seed is good too) and make sure you take several tablespoons a day. Take some before or after a meal, because mixing it with the meal can lead to some awkward and distasteful experiences.
To bulk up, you need to eat enough calories and protein, as well as exercise, ideally with weights. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements for that extra boost. Creatine and protein supplements are the most effective choices for muscle gain, but other supplements may be beneficial as well.
Muscle Growth: Collagen vs. Other Proteins- Study Results | Thomas DeLauer
posted by Ron Kloth | 3:35 PM
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