We are contacted frequently by customers and one question that keeps coming up is “What are the best supplements for weight and strength gain?” “I am training three days a week and want to gain muscle. What supplements do you recommend?” etc.

Putting on muscle requires hard training, everyone knows that! But is also requires eating correctly. To gain weight you must simply eat more calories than you burn off. If you don’t continuously supply your body with more calories than you need you won’t grow. You have to eat big to get big but eating the right foods is the secret. In this article we are going to look at the three types on macronutrients and supplements you should concern yourself with which are carbohydrates, protein & fats with a special mention to vegetables. Along with my own research I have consulted with personal trainers and nutritionists to help give you the best advice possible so here it is:

Carbohydrates

Carbohydrates provide our body with energy. They are the fuel our bodies need. There are two types of carbohydrates:

1. Fast acting carbohydrates such as white bread, white rice, fruit, dextrose, glucose, sweets, sugar. These are broken down quickly by the body, once ingested your liver secret insulin for glucose metabolism. Put simply your body must use these carbohydrates immediately so if you consume these and are at rest they will be stored as fat. However, if you take fast acting carbohydrates such as fruit or a post workout supplement directly after a workout it will cause an insulin spikes which increases the absorption of other nutrients such as protein, creatine etc.

2. Complex carbohydrates are the slow release carbohydrates such as brown rice, brown pasta, sweet potatoes, oats etc. Consuming complex carbohydrates doesn’t cause an insulin spike so the body can absorb them over a longer period of time making them perfect for muscle building.

It is a good idea to include fast and slow acting carbohydrates into your diet, consume fast acting carbohydrates in the morning for an energy boost and directly after your workout to increase absorption of other nutrients.

To gain weight consume between 2 – 2.5 grams of carbs per pound of bodyweight. (1kg = 2.2 lbs). E.g. 80 kg = 176 lbs x 2.5 = 440 grams of carbohydrates per day. Each gram of carbohydrates is 4 calories.

I remember when I was setting my eating plan I wondered how am I going to find out how many carbs I am eating? This is where the nutritional values on the back of the pack of foods come in, here are some guidelines you might find helpful:

- Fruit = 20 grams carbs

- Bag of baby potatoes = 160 grams

- Large potato = 50 grams

- Cup of oats (porridge) = 18 grams

- Mass gainer supplements = 100 – 256 grams

- Serving of rice = 50 grams

It is best to eat 5 – 7 small meals per day so calculate your required amount of carbohydrates and use the above and other foods high to achieve your daily goal. Try to eat most of your carbohydrate early in the day.

Protein

Protein is the building blocks of our bodies. Protein will build and repair muscle, it is the most important macronutrient because this is what is going to build muscle, it is used by bodybuilders and people involved in all sports to improve physique and build muscle mass. Protein is given a biological value, the higher the biological value the better the absorption by your body. Protein supplements especially whey protein has a very high biological and is fast acting meaning faster absorption and bigger muscles. Foods that are high in protein include eggs, chicked, lean beef, turkey, kidney beans, fish. To gain muscle you should be consuming 1 – 1.5 grams of protein per pound of bodyweight so with the above example you should consume 264 grams per day. Each gram of protein contains 4 calories. Here is the protein content in some protein rich foods:

- Chicken fillet = 25 grams

- Large steak = 30 grams

- Large tin of tuna = 35 grams

- Salmon fillet = 20 grams

- Tin of aduki beans = 40 grams

- Protein Supplements, 1 scoop = 20 – 25 grams

Again divide up your protein requirement over 5 – 7 meals throughout the day. If are like me and don’t have time to cook 7 meals a day supplements offer a handy alternative to get the nutrients in, I usually have a shake, then a meal, shake, meal etc.

Fats

Fats have a bad reputation and foods high in saturated fats definitely deserve the rep. Saturated fats will clog your arteries, increase cholesterol and increase the risk of heart disease. Saturated fats will be found in packaged foods, fast food, cookies and cakes, cream filled donuts, sweets etc.

The fats that are high in omega 3, 6 & 9 are our friends. They lubricate cells within the body, keep skin and hair soft, eye health. You will find the good fats in oils such as Flaxseed Oil, see previous article (click the link to read the article on Flax Seed oil), oily fish, avocados, nuts, peanut butter. Each 1 grams of fat is 9 calories, the expression “a well oiled machine” comes to mind. The same applies to our bodies. Nourish it with the right oils like virgin olive oil, coconut oil, flaxseed oil and you will feel the difference.

Vegetables

Vegetables deserve a mention too. Greens such as broccoli, green beans, snap peas etc should be added to two to three meals per day. They are packed full of vitamins, minerals and antioxidants.

Supplements

As one of Irelands best e commerce supplements store we have products to help reach your daily target. We have protein supplements, fast acting whey and slow acting casein a blend of both. Mass gainers which are a mix of both carbohydrates and proteins. Creatine supplements which will help you to gain muscle, strength, power & stamina. Post workout supplements to take advantage of the muscles post workout cravings and many more. To get advice on the type of supplements that suit you best contact us either by phone 01-6708815 or through our new instant messaging service on the site, we are more than happy to help.

A suggested supplement stack for building size and strength would be:

Mass Gainer or Protein Supplements – A mass gainer is high in protein and carbohydrates, it will help you gain muscle and size. Alternatively if you are getting enough carbohydrates from your food try supplementing with a muscle building protein powder.

Creatine – Creatine is extremely effective at building strength, stamina, power, speed

Glutamine – Glutamine is an amino acid, it helps prevent muscle breakdown and increases growth hormone levels

Nitric Oxide – Get the pump effect. Nitric oxide is great for creating awesome pumps when working out. Taking nitric oxide as part of a pre workout supplement will help with focus, power, strength also as it has added ingredients to do just that.

Flxseed Oil – In line with what I said about good fats, flax seed oil is high in omega 3 and fantastic for overall health.

I hope this article will help you on your path.  As always if you have any questions, please do contact us 01-6708815 or try our new instant messaging on Fitness Supplements Vitamins.

Kind Regards,

The FitnessSupplementsVitamins Team.

**Disclaimer**

The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.

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