So you are working out at the gym to gain muscles and get some bulk. Working hard and sweating it out, however still away from the results you want. Don’t be surprised. The only screw to be fixed into your schedule is your diet plan. Add on these 6 best foods and supplements for bulk in your diet and build the size you are wishing for.
1. Creatine –
Creatine is a health supplement that helps in the growth and development of your muscles. The supplement is specially formulated to support muscle strength and power. It helps stimulate protein synthesis by hydrating your muscle cells. By getting dissolved smoothly into the cells, this supplement helps you gain energy and stamina. Thus, this supplement acts as a booster in meeting your nutritional needs, revamping your energy. If you are going for heavy lifting and intense training, this one is must for you.
Dosage : 3-5 gms per day. Recommended before workout, to be taken on an empty stomach.
2. Egg Whites –
Loaded with proteins. Egg Whites are must for muscle strength. The white from one large egg contains 3.6 grams of protein. Egg whites provide all the essential amino acids your body needs from your diet. Egg whites also contain vitamin B-2 or riboflavin. You need riboflavin for a fine metabolism — the nutrient helps you break down your food and allow your cells to produce energy.
Dosage : 4 Egg whites before and After workout. (Increase your intake as you progress further)
3. Peanut butter bread –
A slice of Peanut butter bread contains 125 calories with 4.5 g of protein and approx. 20 g of carbs. Two tablespoons of peanut butter also provide 0.6 milligrams of iron and approx. 16 milligrams of niacin you need each day to keep your skin and nerves healthy and functioning properly. Peanut butter is known for its protein content and it’s a must in your breakfast
Dosage : 2 slices before and 4 slices after workout
4. Whey Protein –
A Great way to get results from your efforts and possibly increase your strength is through the simple addition of one item: Whey protein. A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” The add on benefits of Whey includes lower cholesterol, reducing risk of cardiovascular disease.
Dosage : 1 scoop before and after workout or as recommended by your trainer
5. Boiled Potatoes –
An excellent source of carbs . If you are looking for that workout energy or bulk, Potatoes are here to stay in your diet. Being rich in carbs, potatoes provide instant energy you need to perform your workout or getting quick gain after you are finished with your session.
Dosage : 100 g before and after workout
6. Bananas –
Your breakfast is incomplete without it. A rich source of carbohydrates, bananas provide you instant energy. Low in saturated fat, it is considered good source of dietary fiber. High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke. If you’re feeling dizzy or lack of energy, have banana and get charged up quickly. The best part is, you don’t have to work a lot around it, just peel and eat, the work is done.
Dosage : 2 to 3 bananas before and after workout
Pic courtesy : Mr Vishesh Singh