Bulking Supplements: Bulking from basics to products (guide)
Bulking is one of the most misunderstood expressions in bodybuilding.
Many people think it to be like an easy and comfortable twin of cutting.
In fact, correct bulking is not at all easier than dieting.
But what is bulking, as well? How must we do it well? What’s good in bulking supplements, what is the difference between them, how must they be taken them, and the eternal question: protein or bulking supplement?
The less misleading name of bulking is increasing muscle mass.
Its aim is to gain as much muscle mass as possible.
However, it also has another side that many people forget: To gain greater muscle mass while putting on less fat!
For this to happen, it’s necessary to eat as strictly as you would while on a diet.
Muscle mass can only increase under the right conditions and, as we know, training gives only 20-30% of the formula; most of the improvement depends on nutrition.
With training, we produce micro-injuries in muscle tissue, which causes the muscle to regenerate with greater strength and larger in size. Nutrition is necessary for this.
A lot of nutrition.
It would need at least 2 g of protein, which is the muscles’ building material, per kilo of body weight, so it means 200 g protein in the case of a 100 kg human.
From carbohydrates, it would need 4-6 g/kg of body weight. But here comes the point: good quality carbohydrates are needed (e.g. rice, bulgur, oats) and not quickly absorbing food that increase blood glucose level, (e.g. chocolate).
It is easy to calculate that it would mean approximately 1 kg chicken/fish per day and almost the same amount of rice for a 100 kg human.
Nobody could eat this amount but if they did it would be very burdensome for their system.
Here comes the bulking supplements.
Bulking supplements are basically a mix of good quality protein and carbohydrate.
Generally, these preparations contains quickly and slowly absorbing protein and carbohydrate sources, so they can practically be consumed anytime.
Their biggest advantage is that they can be can easily and quickly taken into the body; it’s not necessary to eat half a kilo of food - you just drink a shake.
Besides protein and carbohydrate, they contain other sources of nutrition, too:
- added amino acids (mainly glutamine and BCAA)
- vitamins (mainly vitamin C)
As they contain so many kind of nutrients, they not only support regeneration after training but also the training itself!
It is also important to mention in connection with bulking supplements that they deliver the nutrients to the muscles without other, unnecessary material (e.g. fat). It is a really important point of view for the quality bulking.
Both bulking supplements – besides protein and carbohydrate – contain the above mentioned active ingredients too, so they have maximum impact.
TAKING BULKING SUPPLEMENTS
Bulking supplements can replace a whole meal very well, so they can be consumed anytime.
However, their effect is greatest when the muscles are especially starving – so the perfect time is after training.
Now the glycogen stores are empty and the muscles that have suffered micro-injuries need supplies of nutrients very quickly, so that you can begin to regenerate as soon as possible.
There are quickly absorbing nutrients in bulking supplements too, so they are perfectly suitable for consumption after training.
However, it is worth consuming them in moderation, as it’s in the name: food supplement.
This means that for most of the day, nutrition must be given by solid food and food supplements should be used as an addition to the regime.
PROTEIN OR BULKING SUPPLEMENT?
Many people can’t decide which preparation is worth consuming.
In fact, it’s not complicated, the question is just what is the objective:
With cutting, you must definitely drink protein shake, because this time you have to reduce carbohydrates continuously while you progress in your weight loss.
With bulking, it’s more open to question, because these days both preparations could help.
Bulking supplements are worth taking if you like ready-made solutions and you’re happy to pay for them.
If this is not the case and you would like to select your nutrients then protein would be better for you – because you can add any kinds of carbohydrate you like.
In this case, we suggest 100% Whey Protein Professional, which is a premium whey product with additional amino acids like in a bulking supplement.
ARE BULKING SUPPLEMENTS HARMFUL?
Many people have confused bulking supplements with doping substances, maybe because of the name.
But it’s a huge mistake; bulking supplements don’t contain any hormones or materials classified as doping substances – they only contain the nutrients that come from everyday food - protein and carbohydrate.
Bulking supplement is a concentrate of these everyday foods without the unnecessary nutrients. That is why, for example, they don’t really contain fat.
But it’s worth being careful, because although they have no side-effects whatsoever, they could cause fat to build up – but this is natural during bulking. If we were to get the nutrients from food instead of bulking supplements, we would lay down fat in the same way, if not more of it!
Bulking is more precisely called increasing muscle mass, since the objective is not to increase body-weight but muscle mass.
In plain English,, we’d like to become more muscular while we put on as little fat as possible.
Different bulking supplements give us the best solution for this.
If you are interested in the bulking supplement preparations from Scitec Nutrition, click here to check them out!
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