Many factors can affect a person’s ability toincrease muscle mass including genetics, dietary intake, training program, training history, and rest/recovery.You can't change your genetic make-up but you can modify many of the other factors. Here are 10 top tips tohelp you to bulk up.
1. Get a baseline assessment to determine your current weight and body composition. It is also important to monitor progress regularly. An accredited Sport and Exercise Nutrition Practitioner can carry out these assessments, help to set appropriate personalised goals and work with you to reach these goals.
2. Focus on food – Aim to increase calories with food. Supplements should only be considered as a secondary option.
3. Plan ahead – Plan your meals and snacks for the week. Shop at least once per week to have sufficient food readily available.
4. Increase frequency of meals and snacks. In order to create new muscle tissue, most people will need to eat 4-6 times per day. Additional calories should come from many energy sources, not just protein.
5. Drink plenty of calorie-containing fluids - For example juice, milk, and milkshakes.
6. Timing of protein foods are key – While the total amount of protein you consume is important, the body can only use a certain amount at any one time. Focus on spreading protein rich foods (such as meat, fish, eggs, beans, lentils, and dairy) throughout the day rather than just 1-2 meals.
7. Choose quality calories most of the time in the form of whole grains, fruit, dairy, veggies, lean animal protein, oily fish, and healthy fats to ensure nutrients are available for muscle growth in addition to training and daily physiological needs.
8. Get regular, restful sleep. At least 7-8 hoursper night is recommended as growth hormone peaks in deep sleep. Adequate rest is essential for your body to build new lean body mass.
9. Include a progressive resistance strength training program. Resistance training with a focus on building muscle should be incorporated into your training program. A qualified strength and conditioning coach can work with you to develop a suitable progressive plan.
10. Consistency is key. As with your training regimen, it is crucial to practice consistency with your eating habits.
If you would like professional guidance on this or any other sports nutrition related topic please go to the Directory section of this website to find an accredited Sport and Exercise Nutrition Practitioner near you.