Your Needs When Bulking
This article was written to help you to understand the body's
nutritional needs when bodybuilding, more specifically, during the bulking
phase. Nutrition is one of the most important parts of building a powerful
body and without it, your body will go no where.
During the bulking phase, the goal is to put on as much lean mass as
possible. In order to do this one must eat vast amounts of calories per day.
A good rule of thumb is to multiply your weight by 20 to find the number of
calories you need to be taking in, to be gaining mass.
For example, someone
who weighs 160lbs would probably need to take in about
3200 calories per day to gain mass at a decent rate.
Another thing needed to gain muscle rapidly is to have a good balance
of the three macronutrients in your diet. A bodybuilder's diet should
consist of roughly 40% protein, 40% carbohydrates, and 20% fats. Eating
enough carbs and fats is usually not a problem and a good way to make sure
you are getting enough protein is to take in one gram of protein, per pound
of body weight.
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Another thing needed to gain muscle, and stay healthy is good
hydration. You must stay well hydrated to create a good environment for your
muscle cells to grow. A good way to make sure you are taking in enough water
is your urine should be clear or a very pail yellow.
Also, you should not be
going to the bathroom every 5 minutes, if this is the case then your
drinking to much water and putting unnecessary strain on your kidneys.
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Supplements For Bulking
Supplements are not necessary, but are very helpful and can help you to
make gains much more quickly. Some supplements that are safe for almost
anyone to take and only offer minimal side effects that I would recommend to
almost any bodybuilder include multivitamins, protein, and creatine.
Multivitamins
Multivitamins are a good supplement because they help your body receive
many of the essential nutrients needed for muscle growth. Though
multivitamins may not cause you to gain huge amounts of muscle, they will
help promote a good environment for muscle growth. Also, there are minimal
side effects.
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Protein
Protein is a good supplement to take because it ensures that you are
receiving enough protein in your diet. This is important because protein is
what your body uses to create cell growth. Protein has almost no side effects what so ever and is safe for practically anyone.
Creatine
Creatine is a good supplement to take because it can help to overcome a
plateau and can cause a quick boost in strength and around 10lbs of lean
mass. Creatine does not have any side effects as long as you make sure to
stay well hydrated while taking it.
I hope this article has helped you.
peter@simonson.mv.com
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