The most common question I get from younger athletes is how do I gain
weight?
Most of these people tell me they eat a lot but just don't get bigger.
THE SCIENCE OF MASS
To pack on size, it's critical you do three things very well: train
hard, eat like crazy and get enough rest. If you lack in any of these
factors, your progress will suffer. Assuming you train hard and rest
well, you need to maintain a positive energy balance in order for your
body to grow. In other words, you need to eat more calories than you
burn up in a day. Eating enough is critical yet, considering the amount
of food you need to consume, it can be difficult. For example, if you
want to get big and weigh 260 lbs like the Bear, you should consume
~3500 calories per day, broken into about six meals. This means you need
to eat at least the equivalent of 10 chicken breasts, 12 potatoes and
several cups of vegetables every day.
This is why you need to supplement with a good whey protein this makes
it much more easy.
THE FORMULA
Protein: The most important factor in gaining size is getting enough
quality protein to repair & grow your lean muscle mass. Extra protein
helps keep your body in an anabolic (growth) state.
Researchers have shown that athletes protein needs are much greater than
sedentary people. A good whey supplement gives you a massive 20 grams of
whey protein in every serving to support anabolism. Especially after
training, you want an easily digestible protein that quickly replenishes
your muscles.
Whey protein is ideal for growth and recovery due to its
bioavailability, large amount of branch-chain amino acids and high
quantity of immune and growth factors.
Carbohydrates: Carbohydrates are your body's preferred source of energy.
Your muscles and brain need them for fuel. You burn some carbohydrates
faster (simple) and some slower (complex). Immediately after a workout,
you have a metabolic window where your body utilizes a greater amount of
carbohydrates than normal.
During this window, you want to take in some of each type of
carbohydrate to quickly replenish your energy and then sustain it. It's
important to keep your muscles full of glycogen (carbs) because if your
muscles run low, they will start to burn hard-earned muscle for
energy.
Healthy Fats:
Your body needs fatty acids for your cells to function properly. You
also need them to help maintain your hormone balance. MCT molecules are
unique because your body burns them more like carbohydrates than fats.
For this reason, MCTs are useful to athletes, especially for endurance
exercise.
Pancreatin
Pancreatin is a digestive enzyme that is used to supplement loss of or
low digestive enzymes, often used in people with cystic fibrosis.
It has also been claimed to help with food allergies, celiac disease,
autoimmune disease, cancer, and weight loss.
This is one enzyme that all bodybuilders should add to their supplement
program. Bodybuilders take in alot of protein and in turn this over
taxes the digestive track, with this enzyme this will help break the
protein down and help your body use more of the protein that you take
in..Which means saving money and getting more out of your protein
supplement. So look for a good multi-enzyme with pancreatin, this will
be the best supplement you can invest in.
see ya in the gym: