Iron Intelligence: Nutrition and Australian Online Supplements
If you intend to bulk up, you will need the right nutrition and Australian online supplements. However, if you are a beginner, adjusting your nutrition and Australian online supplements to the perfect balance can seem a little difficult. Fortunately, you can count on our overview below, which will tell you all you need to know to gain that muscle mass!
The first supplement you will need from our range of Australian online supplement is protein powder, because your body will require a large supply of nutrients to provide the muscle growth you are expecting.
Protein powder can be taken at different times to provide certain benefits. For example, athletes can take a protein powder right after their workout to increase the recovery time after an intensive workout. Of course, the type of protein powder you use can also change the benefits. For example, you can use whey protein to get quick access to amino acids, but also casein protein powder to get a prolonged release of amino acids during the night. Therefore, it is always a good idea to consider several types of protein powder for the best possible muscle gains.
Athletes who are just starting out often do not know which combination of Australian online supplements they should use. To help athletes with this specific problem, Nutrients Direct has created the Muscle Stack, a collection of Australian online supplements that are specifically made for muscle gains.
Nutrients Direct currently offers two muscle stacks. One muscle stack is for beginners and contains supplements such as ND Mass Muscle, Maltodextrin, Dextrose Monohydrate and Creatine Monohydrate. The second is a muscle stack made for advanced athletes and contains supplements such as ND Mass Muscle, Maltodextrin, Dextrose Monohydrate, ND Nox Rush, Creatine Monohydrate and AAKG.
In conclusion, if you are unsure about the supplements you should be using for optimal muscle gain, you could always consider one of our dedicated stacks. In addition to muscle growth, we also offer stacks for other fitness goals; this includes increasing lean muscle mass, weight loss and enhanced sports performance.
The Amount You Need to Eat
Naturally, to gain muscle, you will also need to consume the appropriate number of calories; this is unavoidable for muscle gain. If your body does not get the right number of calories, it simply does not have the building blocks to create the muscle you want to see.
But how do you make sure you eat the right foods in the right amount? Well, there are no clear guidelines when it comes down to a bulking up diet, but there are so-called essentials you will need to include into your diet. These essential foods are referred to as macros, and will provide you with the right nutrients to make your muscle mass grow.
The recommended macros for muscle growth includes protein, carbohydrates, healthy fats and vegetables. The amount of these macros you should consume depends on your current body weight. For example, the recommended amount of protein comes down to 1.5 grams per pound of body weight. The same applies to carbohydrates. The right amount of healthy fat is 0.65 grams per pound of body weight, while vegetables should at least be 2 grams per pound of body weight.
Not everyone can eat the amounts described above, so the above numbers should be a guideline and not a must. Still, to make sure you meet your gains, it could be a good idea to start using an app that keeps track of your nutrition.
Beginners should also consider they may not meet these goals from the start, and may have to build up towards these goals. If you gain your weight to fast, you could also gain fat alongside your muscle, so taking the longer route is often better long-term.
What Foods Could I Eat?
Macros such as protein, carbohydrates, healthy fats and vegetables are easy to obtain, and there are also plenty of them, so the chances you will get bored with your diet are unlikely. To get your protein, you could count on foods such as chicken, turkey breast, lean red meats and white fish, while carbohydrates are easily obtained from rice, potatoes, oats, pasta and fruits.
The main problem athletes encounter when selecting their macros lies with healthy fats, because beginners often do not know where to get them. Healthy fats are usually obtained from nuts, seeds, avocado and olive oil, so these are foods you would not immediately associate with healthy fats. However, you must find a way to incorporate these healthy foods in your diet.
When it comes down to the final macro, vegetables, you will not have much problems finding ingredients. There are loads of vegetables that could benefit your muscle growth process; this includes broccoli, Brussel sprouts, cabbage, cauliflower, kale, bell peppers, carrots and a whole lot more!
How Often Should I Eat?
To bulk up, you will need to eat more often than the standard three meals a day. Eating more is often the most difficult part for beginners, especially if they have a quick metabolism and not the appetite to match it.
Instead of having three monstrous meals a day to meet your calorie goals, experienced bodybuilders recommend having multiple smaller meals a day. This will not make you feel sick and enable you to keep training.
Experts recommend having at least four meals a day and adding a good protein shake to meet your increased nutrient goal. Of course, you can make your own adjustments to add to this minimum, and enjoy the long-term benefits of a more muscular you.
What Else Do I Need to Know About Muscle Building and Nutrition?
In addition to your basic macros, you will need to drink enough water as well. Incorporating the right amount of fluids is important, because it keeps your overall health in check, your performance in the gym, and even the muscle you gain outside the gym. Therefore, make sure you combine out guidelines above with plenty of refreshing water!