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Gain Muscle Mass

Food is your friend when wanting to gain mass. It’s no surprise that when you want to see the scales creep up, you’re going to have to eat more calories than you burn. But be careful not to fall into the trap of eating the wrong calories.

Your diet still needs to be healthy and packed full of all the essential nutrients and vitamins your body needs for optimum athletic performance. The calories you do eat must also be able to be used efficiently and effectively by the body to build muscle.

Gain Muscle Mass

Calories should be consumed steadily throughout the day, rather than 1 or 2 big meals, and consist of a good variety of nutrients.

However, it’s not easy to eat all the additional calories needed, which is why supplements should be used. Mass gain formulas are specifically developed to help gain weight as they are high in protein and carbohydrates but do not contain excess fat . All-in-one formulas also help with mass gain but contain minerals and ingredients for enhanced recovery and endurance. They’re a fast and effective way of getting all those extra calories your body needs to grow.

A large amount of protein is required to enable the muscles to continually grow - meat is an excellent source of complete protein, and protein shakes are a fast convenient way to get more protein in your body quickly and easily.

Carbohydrates are great for helping gain size. Slow release carbohydrates like maltodextrin, which have a naturally low GI, give your body a constant supply of energy throughout the day.

Protein is needed to build muscle. For putting on muscle, it’s recommended you consume between 1.2 and 1.7 grams of protein per kilogram of bodyweight per day. However, some argue if you want to put on a lot of size you should eat more than this. Meat is a complete protein, meaning it contains all essential amino acids needed for optimum muscular development. Whey Protein, all-in-ones and mass gainers also contain complete protein. By consuming a combination of these, you will be able to deliver the right amount of nutrients to your body to enable rapid, sustained growth. Additional amino acids can also boost the effectiveness of the protein you consume

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This information is aimed to provide general guidance and should be adapted to meet your individual requirements. Consult a nutritionist or Doctor when planning your diet.

Intense compound exercise training is needed to maximise muscle growth. Compound exercises, such as dead-lifts and squats, work more than one muscle group and help develop strength, power and size.

Gradually increasing load will enable you to consistently stimulate your muscles, promoting continued growth.

It is important to rest properly and not over-train as muscles grow and repair while resting.

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This information is aimed to provide general guidance and should be adapted to meet your individual requirements. Always consult a qualified personal trainer when planning your training.

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