We are getting to the time of the year where you can switch the focus from staying lean for summer, to gaining muscle. If you're planning to bulk up and build muscle over the coming months, this blog will discuss some of the supplements that you could use along the way.
How Do You Bulk?
Bulking is where you increase calories and train progressively to build muscle. But how is it done?
To bulk you need to be in a calorie surplus which simply means, eating more calories than your body is burning on a weekly basis. To gain 1lbs you would need to be in a 3500 calories surplus over the week, this would mean eating 500 calories more a day than your body needs to maintain its current weight.
Since muscle building is a long term goal, your calorie intake doesn't need to be massively overboard since this won't actually speed up muscle growth and you will gain unwanted body fat.
So lets take a look at what supplements you could use along the way...
Best Supplements For Bulking
These supplements are in no particular order and will all be effective as part of a a bulking plan.
Serious Gainz
Serious Gainz from The Bulk Protein Company is a Mass Gainer that is formulated to help individuals who struggle with appetite. Serious Gainz is very high calorie and contains protein to give you the macronutrients needed to build muscle.
In each serving there are 468 calories and 30 grams of protein. The best thing about Mass Gainers is that they only take a minute to make and drink, making them perfect for anyone who lives a busy lifestyle and struggles with appetite.
Protein Bars
Since bulking requires you to eat more calories it is often that people start snacking on more unhealthy foods like chocolate bars however, swapping these bars of chocolate for protein bars would be much more beneficial.
Protein bars have much better macronutrients and less sugar which will be more effective for building muscle. Shop the protein bar range at BW today.
Creatine Monohydrate
You've probably heard about Creatine many times already but there's a reason for that. Creatine is the most researched supplement on the market and it has been shown to have muscle building benefits.
While bulking, one of the most important goals should be to apply progressive overload. Creatine increases the chances of applying progressive overload to your sessions which will lead to more muscle growth throughout your bulk.
Whey Protein
Whey protein can be used all year round even when bulking. Whey protein can be added to smoothies to make high calorie, high protein shakes. A diet that is high in protein is going to be beneficial for building new muscle tissue. Whey protein shakes can added between meals to boost your daily protein intake, making them a great option for anyone who is looking to build muscle.
If you are someone who has a dairy intolerance, going for a vegan option could be a better option as it will be easier to digest.
Amino Acids
Amino acids are the building blocks of muscle. While bulking you will be training with high intensity to build new muscle tissue and this will take its toll on your body. Adding some amino acids to your supplement stack will not only contribute to muscle protein synthesis, it will also enhance recovery to make sure you are ready for every session.
Cyclic Dextrin
Cyclic Dextrin are carbs that your body can release quickly as they are quick and easy to digest. While bulking, Cyclic Dextrin is a great supplement to take pre or intra-workout as they are an easy way to boost training performance and your daily carb intake.
Summary
When bulking you should be eating in a calorie surplus while training progressively. You can use supplements to gain the extra edge and help you stick to your goals but remember building muscle takes longer than dropping body fat, so get a plan you can stick to and enjoy the journey.
