In Part One of this series, we discussed a general introduction to gaining weight, or bulking. Next came Part Two, which covered five bulking snacks to add to your diet. Then, Part Three gave you tips on spicing up that protein shake for increased gains. Now in Part Four, we will attack which supplements to keep in mind when bulking.
Take Your Supplements to the Next Level!
By now it is very clear that you want to gain weight (if you are still reading this bulking article series). This article is going to help you look at another aspect of your regimen that could probably use a little bit of a tune up. We have looked at your diet, protein shakes, snacks, and just some general tips for bulking up. This article is going to focus on adding in some supplements that you may or may not be taking currently. Even if you just begin taking one of these supplements from the list, it will be well worth it and will help you see more results on your bulking cycle.
Even though you want to bulk up, we understand you want it to be muscle. This is why we are not going to include any type of junk weight gaining supplements in this article. There are quality weight gainers out there, however we will break down some different ingredients that can help you put on some size! A couple of these supplements we have detailed in previous articles (as it relates to strength or endurance gains). I will give a very brief breakdown on them and explain why they can be great for bulking too.
1. Fish Oil
Most people get confused with this but fish oil is a healthy fatty acid. Remember, fats have 9 calories per gram. So if you take in enough fish oil, you can get a lot of calories, too. Ok, that should not be taken seriously. However, I have heard of elite level weightlifters taking in as much as 20-30 grams of fish oil per day! That is an additional 270 calories just from fish oil. It can help with inflammation, heart health, cardiovascular health, skin and eye health, and much more. Everyone should be taking fish oil!
The biggest benefit you may see from fish oil is from its anti-inflammation properties. If you are able to recover faster, you will be able to train those body parts more frequently and more intensely. That is what equals more muscle and size gain. Fish oil has a whole bunch of other benefits as well that you can read about, but for this article I will keep it to the benefits that you may be interested in.
2. Phosphatidylserine
Say what? It might be hard to pronounce, but it can play a critical role in bulking up and ensuring a positive change in your body composition. Its main role is in controlling the amount of cortisol that is running through your body. Yes, cortisol does have good benefits too. However, if you are training very hard (and even possibly overtraining or overreaching) this product may be able to help you out a lot! In short, cortisol actually wants to break down muscle and increase body fat. Post workout, it is beneficial in protein synthesis, but controlling your cortisol levels can be very tricky. An important factor is sleep as well. You have to make sure you are recovering properly between sessions. To ensure you are maximizing your workouts, you may want to start with approximately 400mg of phosphatidylserine per day.
3. Beta-Alanine
Beta-Alanine is an amino acid that can help improve muscular strength, endurance, and promote the gain of lean body mass. It has been studied extensively, and many people have taken it for a significant amount of time. It has been out long enough now to be taken as a serious supplement, and should be taken by serious athletes. Some studies have shown that supplementing with anywhere from 1.5-2g per day can improve performance. However, the more common amount is anywhere from 3-8g per day. It can create a sort of tingling and a “flush” feeling, so you may have to work up to that dosage. Your bodyweight may come into play as well in determining how much you should take.
Any supplement that shows an increase in both muscle strength and endurance can, and will, help you bulk up! It is just like I explained for fish oil (in that you will be able to recover faster and train harder because of it). This supplement makes you “feel” like no other supplement on the market. What I mean by that is very literal. It makes your skin feel like it is “crawling” so to speak. A lot of people have fallen in love with this ingredient because they always say they “can feel it working.” They feel the tingle every time they take it so they know it is time to workout and get after it. They can feel it working in them (much like caffeine). With caffeine you may see your heart rate go up, be more alert, awake, etc. Sometimes with creatine and protein you may not feel a thing! You don’t feel any sort of immediate effect. It doesn’t mean that it is not working; it just is a different sort of supplement.
Summary
Adding in these three supplements to your current supplement regimen may be able to help you bulk up a little bit faster. All of the articles in this series are meant to “add” to what you are already doing. If you can add up all of these small tips it can lead to big progress! Inch by inch, step by step…that is always how the best results are achieved when you are talking about gaining muscle. If you gain too much weight too fast, chances are that it is not a high percentage of muscle! When you are taking your bulking goal as seriously as you probably are, you do not want to leave any stone unturned.
So go ahead and give these three supplements a shot and take your bulking to the next level!
Jared Enderton – Jared is a weightlifter, personal trainer, nutrition consultant and a nationally ranked weightlifter in the United States. He has earned his Bachelor’s Degree (with honors) in Exercise Science from the University of Northern Iowa. His certifications include: ACE-PT, CrossFit Level 1, and USAW- Sports Performance. He is also a former State Champion and All-American wrestler in the state of Iowa. In addition to working as a weightlifter and a personal trainer, Jared also has an extensive background in researching and selling sports supplements.