As the weather starts to get chilly, many people want to start bulking up. Adding a little bulk is a great way to stay warmer during the winter, while also providing you with a little extra fuel to burn off. However, bulking up doesn’t simply mean eating more, as without careful monitoring those extra calories can turn into unwanted fat, which can be very difficult to get rid of. Here are a few ways to effectively bulk up the way you want to.
Protein Shakes
Protein is perhaps one of the most effective types of weight gainer around. While a lot of foods such as lean meat contain a large amount of protein, it is difficult to eat a lot of these foods without becoming full quickly. Therefore, protein powder is a good solution. This powder is a great solution and can be added to just about any type of liquid such as milk, juice or even plain water. Protein shakes are particularly effective if consumed after a weightlifting session and you can make a protein shake at home to drink at the gym as soon as you finish.
Get Fishy
Eating salmon is a great way to bulk up quickly. In addition to being very high in protein, salmon is packed with omega-3 fats, which prevent muscles and joints from becoming inflamed. Eating salmon four or five times a week can make a big difference to your bulk.
Chicken Thighs
If you are bored of bulky up by eating chicken breasts, grab a thigh or two. In addition to a richer flavour and texture, this dark meat has more calories from fat than the breast, which can help you bulk up more quickly.
Lean Bison Meat
This type of meat is full of flavour and is a great source of saturated fat. Bison meat can be cooked and served in a number of different ways such as patties made from lean meat bound together with egg. Add a few herbs and spices to really ramp up the flavour.
Quinoa
This great grain can be eaten either hot or cold as a side dish or alone for breakfast as a main meal. Just about any sweet or savoury ingredients you like can be added to quinoa to make it tasty. Try it with raw vegetables on the side of meat patties.
Avocado
Avocados are high in calories as well as fibre and can be added to a protein shake for a quick hit of goodness to help you bulk up. Making your own guacamole to eat with quinoa is another great way to make sure you eat plenty of this bulk gaining ingredient.
From changes in your diet to some extra help from protein based supplements, there are a number of simple ways of bulking up over Christmas. Then you can really start to carve out the body you want, in time for the warmer months.
Images by daBinsi and Greg Westfall, used under the Creative Commons license.
