There is no magic nutrient, hormone, drug or protein powder that will
effectively increase your muscle mass without exercise. The only way you
can increase your muscle size is by stimulating growth at a cellular
By combining diet and weight training, you can expect to increase
your body mass by about 0.5kg (1lb) per week. The best and safest way of
bulking up is by following an individual tailored weight training
programmed, plus a diet that meets your nutrient requirements and gives
you a surplus of energy to help create more muscle.
Guidelines for Bulking up - Increase Muscle Mass
- Eat a nutritious diet high in energy, and with enough carbohydrate
- Ensure your energy intake is spread evenly through the day and the
- Give priority to arranging meals effectively on weekends, and
around training sessions.
- Make the most of low-fat, high-protein foods.
- Use nutritious snacks to help meet your high-energy needs.
- High protein drinks and Liquid Meal Supplements are extremely
useful as high energy snacks.
There has been increased interest in taking amino acid supplements
recently, because of the suggestion that specific amino acids in large
doses can stimulate the production of growth hormone and thus promote
The amino acids arginine and ornithine, in particular; have been
implicated in the muscle building role. Current evidence is based
primarily on testimonials from athletes. The few studies that have been
carried out suggest that very large doses of these amino acids are
required for growth hormone release - many times the amount found in
most commercially available amino acid supplements.
Specific amino acid supplements, in large doses, are being tested on
humans. To date, the long and short-term effects of these supplements
remain inconclusive. Clearly, this is still a controversial area, and we
eagerly await further scientific studies to confirm or disprove whether
amino acid supplements are effective and, if so, which of the amino
acids work, in what quantities, and at what risk.