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.
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.
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 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 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.
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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.
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I hope this article has helped you.