Nutrition

Even though it is an important component of nutrition, intra-workout nutrition - or nutrition during training - is often neglected. Learn how the right intra-workout nutrition can improve your gains!

Building muscle is generally the main motivation for going to the gym in the first place.

Whether you want to look better, develop more confidence or build strength for the next sports season, the desired result is the same - more muscle and less fat.

Train long enough and it becomes obvious that the key stimulus for serious muscle gains is a progressive increase in the level of intensity of your training sessions. Far too often, exercisers choose a training program, get into a rut and then stagnate because the intensity doesn't change.

There is simply no substitute for increasing intensity when it comes to stimulating continuous growth. A progressive increase in resistance is the name of the game and without it, you can forget about ever stretching those shirt sleeves.

Even though dedicated exercisers consume protein and carbohydrates before and after training, they unknowingly forget one important step - the intake of nutrients during training - also known as intra-workout nutrition.

New muscle gains are the biggest victim of this. Smart exercisers realize this, but are they going about it the right way?

Those who have completely neglected intra-workout nutrition should pay close attention - this article will provide the gains you've been missing out on.

Misunderstandings and misconceptions about intra-workout nutrition

The idea of consuming nutrients during training is nothing new, yet many bodybuilders still forgo this crucial strategy. Why?

There are many misconceptions about intra-workout nutrition. Digesting nutrients draws blood from the muscles and is energy draining.

Certain compounds - especially caffeine - can dehydrate muscles and reduce workout energy. Excessive use of stimulants can overstimulate the central nervous system and cause muscle fatigue. The intake of certain nutrients during training is time consuming and impractical.

Even if the above is true, these are not the most effective intra-workout strategies. Unfortunately, the association that these strategies have with intra-workout nutrition prevents many from utilizing one of the most powerful determinants of muscle building to their advantage.

Intra-workout nutrition: the missing link

A large part of muscle building progress can be attributed to nutrition. In the not too distant past, training nutrition was quite primitive. A meal an hour before training and a protein shake after training were pretty much all that fell into this area. But over the last few years, supplement-savvy exercisers have taken a more specific approach to nutrition around training - the time before, during and after.

Yet what is undeniably the most important of these windows - intra-workout nutrition - is still regularly neglected.

When it comes to the perfect training experience and preparation for maximum muscle growth, it's all about timing and an eye for detail (4). It's not always what you consume, because when you consume it can make a significant difference when it comes to how the body responds to a given stimulus.

Just a few simple carbohydrates (some even recommend plain table sugar or fruit) and a protein shake won't cut it. What is needed is an array of specifically designed and formulated ingredients.

The supporting forces

Much like a successful business or sports team, a gym workout requires some supporting forces to help the actual stars do their job properly. Although pre-workout nutrition provides useful nutrients to support the training process, this effect is often short-lived. During training is the period when a continuous supply of anabolic agents is most needed.

It is during exercise that muscles are most receptive to key anabolic hormones such as insulin and muscle-building nutrients such as protein and carbohydrates.

Exercise itself is a catabolic, not an anabolic process. During exercise, muscle tissue is broken down and protein is released from the muscles to maintain a high-intensity power release. In fact, it has been shown that when it comes to ensuring adequate exercise energy, consuming an amino acid/BCAA drink during exercise can contribute up to 15% of usable energy (7). The use of amino acids during exercise can increase by up to 500% due to the high energy demands of a typical hardcore training session.

For this reason, training can be a two steps forward/one step back endeavor for many exercisers. However, with proper intra-workout nutrition, the body has no reason to break down muscle tissue.

The primary anabolic factor: insulin

The key to efficient intra-workout nutrition is to ensure that insulin is continuously released during exercise. And the best time to stimulate insulin release is when the muscles are most receptive to the nutrients that insulin provides (4). In fact, specific, targeted insulin release outside of the pre-workout, intra-workout and post-workout window can actually contribute to fat storage.

Even though carbohydrates and protein have a motivated guide (insulin) during such times, they may be denied access to muscle tissue (due to lower insulin sensitivity during these times) and therefore need to find another target (adipose tissue).

Low insulin levels make other intra-workout nutrients inefficient because they lack the transporter to get them into muscle cells. In addition to this, the catabolic hormone glucagon uses amino acids from the muscles to produce glucose to ensure a continuous energy supply once insulin levels drop during exercise (7).

In the absence of insulin, the catabolic hormones cortisol and epinephrine also become active. While cortisol randomly produces energy from proteins, carbohydrates and fats, epinephrine uses glycogen from the liver to provide your muscles with energy (7).

All this catabolic destruction leaves muscles with depleted reserves, depleted and unresponsive to growth. However, insulin is able to mitigate the effects of cortisol, epinephrine and glucagon and prevent this negative scenario.

The first requirement of a solid intra-workout plan is to maintain stable insulin levels throughout the duration of the training session. This requires carbohydrates. However, to optimize insulin levels, the right carbohydrates must be chosen. Simple carbohydrates such as glucose or table sugar greatly increase blood sugar levels and cause an excessive insulin response.

Such sugars also promote bloating and cramps and are poorly absorbed by the body. Inefficient absorption of nutrients and low energy levels are often the result.

It is therefore best to choose a wider range of complex carbohydrates with a high molecular weight that are both easily absorbed and result in a prolonged increase in blood sugar levels. Such carbohydrates pass through the stomach faster than simple carbohydrates due to their low osmolality and thus reach the small intestine more quickly, from where they are gradually released into the bloodstream. As a result, muscles receive a sustained and steady boost of energy due to a continuous and stable insulin response.

As the preferred nutrient for ATP production, the right combination of carbohydrates keeps energy levels elevated during a training session. And with a steady supply of the right intra-workout carbohydrates, muscle glycogen stores are also continuously replenished.

The highest molecular weight carbohydrates available on the market today include highly branched cyclic dextrin, high molecular weight dextrin polysaccharides, ultra high molecular weight waxy maize and rice polysaccharides, digestion-resistant dextrin (with a highly branched structure) and potato polysaccharides.

These carbohydrates reach the target muscles faster to provide energy, protect muscle protein and maintain maximum performance for longer.

Anabolic training

The need for a continuous supply of key amino acids also increases the harder and longer we train. But a lack of insulin makes it impossible for muscles to absorb the branched-chain amino acids that are so important for muscle rebuilding and energy production (2, 9) For this reason, carbohydrate and BCAA supplementation work hand in hand to ensure a positive training experience and fresh muscle gains (2).

Science confirms the need for BCAAs during exercise. In addition to providing muscles with BCAAs during exercise to prevent muscle breakdown, intra-workout BCAAs also pave the way for continued growth after exercise (2). A study conducted by Karlsson et al. found that intra-workout supplementation with BCAAs results in greater phosphorylation of ribosomal S6 kinase (6).

This means that intra-workout supplementation with BCAAs activates a key enzyme that is crucial for protein synthesis to a much greater extent after training (1). The result is increased muscle growth compared to a training session without intra-workout BCAA supplementation.

Scientists have also found that intra-workout BCAA supplementation can also minimize the reduction in testosterone levels that normally occurs after an intense training session, while reducing post-workout muscle soreness. This improved anabolic environment also counteracts the inevitable production of free radicals during exercise.

Free radicals destroy muscle tissue and impair regeneration. The antioxidant effect of intra-workout nutrients neutralizes free radicals while promoting faster recovery by reducing post-workout muscle inflammation.

In addition to the well-established muscle growth benefits of intra-workout BCAA supplementation, taking these crucial amino acids during exercise can also provide additional energy by sparing muscle energy stores, improve immune function to aid recovery and improve muscle definition by ensuring fat is used as an energy source (7).

Just like intra-workout carbohydrate consumption, using the right BCAA product during training can also lead to better results (9). The problem with many BCAA products, however, is that they are dosed too low and that solubility and absorption are so poor that the active ingredients do not reach the muscles, or only to a limited extent, so that muscle synthesis cannot be activated.

You should therefore look for a BCAA product with a superior delivery system, a BCAA ratio closer to 45% leucine, 30% isoleucine and 25% valine (a 9:6:5 ratio) and an optimal dosage (8 grams of BCAAs per serving is optimal).

Additional Stars

Electrolytes

The unsung heroes in the intra-workout performance team are the electrolytes. How little attention many exercisers pay to electrolytes is surprising when you consider that muscles can't function without adequate amounts of potassium, magnesium, calcium and sodium.

Electrolytes carry electrical energy to every cell in the body. Nearly every function within the body relies on the combined support of these key chemicals. Muscle contractions and the transmission of nerve impulses are also dependent on electrolytes. Unfortunately, the harder we train, the more susceptible we are to electrolyte imbalances. This can quickly lead to muscle cramps and reduced performance.

Along with carbohydrates and amino acids, electrolytes are essential to ensure that we can perform well in the gym throughout the training session. And as with carbohydrates and amino acids, a precise ratio of electrolytes is required for optimal results. Electrolyte supplementation must provide optimal support without overriding the body's normal mechanisms.

Ketoisocaproic Acid (KIC)

For all the good that carbohydrates, aminos and electrolytes do in supporting training progress, there is one thing they cannot prevent - the depleting effects of ammonia. The muscle toxin ammonia is generated whenever a muscle contraction occurs. Ammonia accumulates in the body during exercise and causes muscle exhaustion. By deactivating ammonia, KIC can reduce fatigue during training and increase muscle endurance.

B vitamins

The nutritional benefits of B vitamins are too numerous to list in this article. Among other things, B vitamins are essential for converting protein and carbohydrates into energy, repairing damaged cells (including muscle cells) and increasing red blood cell production to optimize energy levels (3, 5).

What many exercisers don't realize is that B vitamins also promote muscle growth (3, 8). During hard training sessions, the body's energy-producing pathways are put under enormous strain and stress. B vitamins play a crucial role in increasing exercise performance and muscle growth by stimulating energy production.

Although a good balance of B vitamins should be achieved, the following B vitamins are particularly important to take during training: B3 (niacin), B6 (as pyridoxine HCl and pyridoxal 5'-phosphate, B9 (as folic acid and 5-methyltetrahydrofolate) and B12 (as methylcobalamin).

Build up while you train

Intensive training is extremely damaging to the body. As a result, despite countless training sessions and enormous efforts, all aimed at the one goal of building more muscle, very little progress is often visible.

With the help of the right intra-workout nutrition, progress-oriented exercisers can finally achieve their goals. The catabolic effects of training can often result in more muscle mass being lost during training than is ultimately gained after training. Without the intake of the right nutrients during this crucial period, the body will continue to use energy from wherever it can find it.

Ironically, training energy will also diminish. Proper intra-workout nutrition seems to be the key to solving this perplexing dilemma. This simple step to maximizing your muscle gains can turn every training session into an opportunity to build more muscle.

References

1. Biolo, G., Maggi, S.P., Williams, B.D., Tipton, K.D., Wolfe, R.R. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. American Journal Physiological Endocrinol Metabolism, 1995: 268, E514-E520.
2. Bird, P. Stephen, et al. Liquid carbohydrate/essential amino acid ingestion during an acute bout of resistance exercise suppresses myofibrillar protein degradation. Metabolism Clinical and Experimental, 2006: 55, 570-577.
3. Brown, A. (2006). Medical News Today: Vitamin B Deficiency and Poor Athletic Performance Linked.
4. Cribb, Paul, J., Hayes, & Alan. Effects of Supplement-Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Medicine and Science in Sports and Exercise, 38(11). Pp. 1918-1925.
5. Douglas, E. What Happens When You Exercise With a Vitamin B Deficiency? Livestrong. [Online] http://www.livestrong.com/article/418931-what-happens-when-you-exercise-with-a-vitamin-b-deficiency/ - retrieved on 3.4.16
6. Karlsson H.K., Nilsson P. A., Nilsson, J., Chibalin, A.V., Zierath, J. R., & Blomstrand, E., Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise. Am J Physiol Endocrinol Metab. 2004;287: E1-E7.
7. Luoma, T. C., Post-Workout Nutrition is Dead: Pre-Workout and Intra-Workout Nutrition is Better. [Online] https://www.t-nation.com/supplements/post-workout-nutrition-is-dead - retrieved on 3.4.16
8. Medical News Today. Vitamin B Deficiency and Poor Athletic Performance Linked. [Online] http://www.medicalnewstoday.com/releases/56869.php - retrieved on 3.4.16
9. Tipton, K., D. et al. Timing of Amino Acid-carbohydrate Ingestion Alters Anabolic Response of Muscle to Resistance Exercise. Am J Physiol Endocrinol Metab. 2001 Aug; 281(2):E197-206

Source: https://www.muscleandstrength.com/articles/intraworkout-nutrition-massive-gains

Magnesium is crucial for your health in many ways. Learn which foods are the best sources of magnesium and why you should start supplementing with this important mineral.

Although magnesium is best known as the relaxing ingredient in the popular supplement ZMA, the benefits of magnesium are extremely impressive and go far beyond promoting healthy sleep.

In this article, you'll learn all about this key mineral and how regular supplementation can take your health and even your body development a step forward.

Background information on magnesium and magnesium deficiency

Magnesium is the fourth most abundant mineral in the human body and is the second most abundant electrolyte. Magnesium is a key co-factor in over 300 metabolic reactions in the body.

Some of the most important roles of magnesium include (1, 2, 3):

• Protein synthesis
• Muscle and nerve function
• Control of blood sugar levels
• Regulation of blood pressure
• Energy production
• DNA synthesis
• Muscle contraction

With such a wide range of functions, a magnesium deficiency will always be a serious cause for concern. The official recommended intake of magnesium is 420 mg for men and 310 mg for women (4).

Scientists estimate that at least 60% of the Western world's population does not get this recommended amount from their diet. You should bear in mind that these values are well below the optimal range for athletes or people who want to optimize their health and body development (5).

The biggest problem with magnesium intake is the limited access to natural sources. Although magnesium is found in many foods, there is no primary food source that contains a large amount of high quality magnesium. The foods with the highest magnesium content include whole grains, spinach, nuts, legumes and potatoes. However, you would have to eat unrealistically high amounts of these foods to get large amounts of magnesium (6).

Source: Gebhardt, S., Lemar, L., Haytowitz, D., Pehrsson, P., Nickle, M., Showell, B., ... & Holden, J. M. (2008). USDA national nutrient database for standard reference, release 21.

In addition to the problems of getting enough magnesium from the diet, there are a large number of factors that can reduce the rate of magnesium absorption and storage. These include (7):

• Excessive alcohol consumption, diuretics, coffee, tea, salt, phosphoric acid (soft drinks), calcium, potassium and sugar
• Severe stress
• Medication and supplements (aminoglycosides, cyclosporine, azathioprine, large amounts of vitamin D).
• Various illnesses and conditions (vomiting, diarrhea, kidney transplants, etc.)
• Insufficient fluid consumption

The most common way to determine a magnesium deficiency is to measure the total serum concentration. A healthy range is between 0.7 and 1.05 mM (8). However, most of the body's magnesium is stored in bone, muscle and soft tissue, while only about 1% of magnesium is dissolved in serum (9).

For this reason, measuring total serum concentration is probably not an effective way to diagnose magnesium deficiency unless there is a severe deficiency (10). This means that it is possible that a large majority of the population suffers from a magnesium deficiency that is just not severe enough to be identifiable by a serum concentration measurement.

Signs of a minor magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, exhaustion and weakness. When such a deficiency becomes more severe, other problems such as cardiac arrhythmias, tingling, numbness, muscle twitching, cramps, seizures and coronary spasms may occur (2, 4).

It's important to note that most people with inadequate magnesium stores will not experience serious symptoms, and there is a good chance that you too may have less than optimal magnesium levels that could affect your health and performance.

Prolonged magnesium deficiency has been linked to a number of chronic conditions, including migraines, Alzheimer's disease, high blood pressure. Cardiovascular disease and type 2 diabetes (12, 13, 14).

Whether you are trying to improve your health, reduce the risk of disease, improve your performance or your body's development, magnesium supplementation is certainly important.

The benefits of magnesium supplementation

In addition to helping to prevent all the negative effects of magnesium deficiency described above, magnesium supplementation has been shown to be effective in treating a range of conditions. Some of the most relevant benefits are listed below:

Depression

Magnesium has numerous effects on brain chemistry - and neurotransmitters in particular. An imbalance of these neurotransmitters is thought to be one of the main causes of depression, which is why a magnesium deficiency has been linked to the development of depression (15, 16, 17, 18, 19).

To support this, a study review and meta-analysis found an association between low magnesium levels and increased incidence of depression (16, 17). Oral magnesium supplementation could prevent depression and is therefore also used as an alternative therapy (15, 16).

Magnesium therapy has been shown to alleviate symptoms of depression in women suffering from postmenopausal syndrome and in patients suffering from chronic fatigue syndrome (20, 21).

High blood pressure and cardiovascular disease

Hypertension (elevated blood pressure), which affects a large percentage of the population, is one of the primary risk factors for heart disease and stroke. Recent studies have found that one benefit of regular magnesium supplementation is its unique ability to lower blood pressure (22).

A meta-analysis involving over 1000 adults concluded that magnesium supplementation over a period of 3 to 24 weeks could reduce systolic blood pressure by 3-4 mmHg and diastolic blood pressure by 2-3 mmHg. Although this may sound like very minor changes, these changes can be very beneficial and relevant in the long term when combined with a healthy diet, lifestyle and exercise program (22).

Higher magnesium intake could also reduce the risk of stroke, which is closely related to blood pressure. Another meta-analysis, which included 7 studies with a total of 241,378 participants, concluded that an additional 100 mg of magnesium per day may be associated with an 8% reduced risk of stroke, particularly for ischemic (heart-based) strokes (23).

The final confirmation was provided by 2 studies in which the authors found that the individuals with the highest serum magnesium levels and the highest magnesium intake had a reduced risk of sudden cardiac death and ischemic heart disease. In other words, the higher the magnesium levels, the lower the risk of cardiovascular death or cardiovascular disease (24, 25).

Exercise performance

Like other minerals and electrolytes, magnesium is known for its role in exercise performance and weight training. First and foremost, magnesium plays a key role in muscle contraction. In other words, it helps your muscles to shorten and lengthen in order to perform movements and generate power.

Interestingly, magnesium requirements can increase by 10 to 20% during exercise, highlighting the importance of magnesium for athletes and those who exercise regularly (26).

Controlled studies have shown that magnesium supplementation has the following benefits (27, 28, 29, 30, 31):

• Increased exercise performance
• A reduction in pain and discomfort caused by an accumulation of lactic acid
• A reduction in negative changes in the levels of stress hormones
• Support for regeneration
• A reduction in high insulin levels

Improvements in performance have been observed in team athletes such as volleyball players, who were able to improve their jumping performance, as well as in triathletes, who were able to run, cycle and swim faster (28, 31).

Type 2 diabetes

Other research has found that diets that include lower amounts of magnesium are associated with a significantly higher risk of diabetes, which may have something to do with the significant role magnesium plays in blood glucose metabolism (34, 35).

Some of the most impressive research can be found in two meta-analyses, which concluded that magnesium supplementation can reduce the risk of diabetes by 15 to 23% (34, 36).

In controlled studies, patients with diabetes supplemented with 600 mg of elemental magnesium and experienced improved blood glucose control (40). In another study, administration of 300 mg of elemental magnesium over a 16-week period resulted in a significant reduction in fasting blood glucose levels and HbA1c, which is a marker of long-term metabolism and glycemic control (41).

For anyone trying to improve their body composition, magnesium may help to better metabolize the carbohydrates they consume and maintain healthy insulin function. As we know, insulin sensitivity is a key factor in health, disease risk reduction and body composition.

If insulin sensitivity is high, this will help transport nutrients to the muscles for regeneration, growth and energy supply. On the other hand, if glucose metabolism is not functioning correctly, you may well store more fat and increase your risk of disease.

Sleep problems

We all know how important restful sleep is for health, fat loss and performance. Nearly 50% of all older adults suffer from insomnia. They have trouble falling asleep, wake up early or don't feel refreshed after waking up (43). Even a single night of poor sleep can result in impaired performance and blood sugar metabolism, and in the long run, too little or poor sleep will make it harder for you to build muscle or lose fat.

Magnesium - more specifically ZMA - is a good remedy for insomnia and is also used by many users to improve sleep quality in general.

This is because magnesium is a natural component of N-methyl-D-aspartic acid (NMDA) and a friend of GABA receptors, which appear to play a critical role in regulating sleep (43). GABA is a calming neurotransmitter that the brain needs to switch off. Without GABA, we remain mentally active, our thoughts spin and we lie in bed staring at the ceiling.

Only a few studies have been carried out to date that have investigated the relationship between magnesium and sleep. However, the results to date suggest that magnesium supplementation may increase sleep time and sleep efficiency while improving markers of sleep quality (44, 45).

If sleep is the primary focus, then magnesium supplementation can be supported by other vitamins, minerals and supplements such as zinc, vitamin B6 and/or melatonin to further improve sleep and recovery (46, 47).

How should you supplement magnesium?

Typical doses for magnesium supplementation range from 200 to 400 mg, but there are many different forms of magnesium available on the market that may alter your dosing strategy (48).

In general, magnesium citrate is a good choice for supplementation. However, in principle, any form of magnesium can be used to reduce a magnesium deficit, with magnesium L-threonate containing less elemental magnesium than other forms.

Supplementation with magnesium oxide or magnesium chloride may result in gastrointestinal side effects such as diarrhea, as these forms of magnesium have a lower absorption rate. Last but not least, it should be mentioned that a magnesium supplement should be taken with food to improve absorption.

Start today by taking about 400 mg of magnesium citrate with your last meal of the day. Combining it with a slow-digesting protein such as a casein shake is a surefire way to support your muscle growth during the night while promoting sleep quality, relaxation and recovery.

References

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16. Derom, M. L., Sayón-Orea, C., Martínez-Ortega, J. M., & Martínez-González, M. A. (2013). Magnesium and depression: a systematic review. Nutritional neuroscience, 16(5), 191-206.
17. Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. The Journal of the American Board of Family Medicine, 28(2), 249-256.
18. Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical hypotheses, 67(2), 362-370.
19. Barragán-Rodríguez, L., Rodríguez-Morán, M., & Guerrero-Romero, F. (2008). Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnesium Research, 21(4), 218-223.
20. Cox, I. M., Campbell, M. J., & Dowson, D. (1991). Red blood cell magnesium and chronic fatigue syndrome. The Lancet, 337(8744), 757-760.
21. FACCHINETTI, F., BORELLA, P., SANCES, G., FIORONI, L., NAPPI, R. E., & GENAZZANI, A. R. (1991). Oral magnesium successfully relieves premenstrual mood changes. Obstetrics & Gynecology, 78(2), 177.
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34. Larsson, S. C., & Wolk, A. (2007). Magnesium intake and risk of type 2 diabetes: a meta-analysis. Journal of internal medicine, 262(2), 208-214.
35. Rodríguez-Morán, M., Mendía, L. E. S., Galván, G. Z., & Guerrero-Romero, F. (2012). The role of magnesium in type 2 diabetes: a brief based-clinical review. Magnesium Research, 24(4), 156-162.
36. Schulze, M. B., Schulz, M., Heidemann, C., Schienkiewitz, A., Hoffmann, K., & Boeing, H. (2007). Fiber and magnesium intake and incidence of type 2 diabetes: a prospective study and meta-analysis. Archives of Internal Medicine, 167(9), 956-965.
37. Simmons, D., Joshi, S., & Shaw, J. (2010). Hypomagnesaemia is associated with diabetes: Not pre-diabetes, obesity or the metabolic syndrome. Diabetes research and clinical practice, 87(2), 261-266.
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Source: https://www.muscleandstrength.com/articles/magnesium-key-mineral-deficit

How to bulk up fast: The ultimate guide for skinny guys

Part 1

Nutrition

Just can't seem to gain weight? This guide will take you step by step through the mass building process, help you put together a nutrition plan and provide you with a muscle building workout plan.

This guide will teach you the following:

• How to determine the amount of calories you're eating right now.
• The best way to customize your diet plan so that you can gain weight in a healthy way.
• Which foods are best for building mass.
• How to eat plenty of calories even when you're already full.
• The best way to train to build quality muscle.
• How you should supplement to maximize the mass building process.

Introduction

I was once a skinny boy. A very skinny boy.

And not only that - I was also what many refer to as "skinny fat". Despite the fact that I loved to work out, I looked terrible. It was impossible to see me anywhere in public without a T-shirt.

I found it very difficult to gain weight. Sometimes it seemed like I did nothing but eat from sunrise to sunset, but the scale stayed at 63 to 65 kilos until my last year of high school.

Two and a half years later, when I reached the age of 20, my life had changed dramatically. I weighed 85 kilos with a solid amount of muscle mass, I was stronger than I ever dreamed I would be and girls were talking to me.

This will probably sound like an exaggeration or some kind of sales pitch. I apologize if this is the case, but it is the full honest truth.

In this article I want to share with you some things I have learned during these years. I will provide you with specific advice regarding training, nutrition, cardio, recovery and even supplementation.

Confession of a skinny boy: What I did wrong

Looking back on those years, it's easy to see what I was doing wrong and why I couldn't build weight and muscle. Here are the three main reasons I wasn't making progress:

Cardio Overkill

I was working out too much - way too much. During the summer months, I was outside from sunrise to sunset running, playing baseball or basketball, or swimming.

If I wasn't outside, I was inside doing some form of cardio - step-ups, jumping rope or even aerobics (yes, it was the early eighties). It wasn't unusual for me to run 5 kilometers a day, do 45 minutes of step-ups and play baseball for 4 hours. This was a typical day for me.

And here's the problem: even though I was certainly fit and healthy from all that training, I was burning an insane amount of calories. Am I telling you to stop exercising completely? Of course not. Cardio training is a great way to improve your overall health. The problem with too much cardio (and exercise in general) is that it interferes with one of your primary goals - building weight and muscle.

Scientific research supports common sense on this topic. A meta-analysis (1) on the influence of cardio training on resistance training came to the following conclusion:

"Our results suggest that disruptive influences of endurance training are a factor of the modality, frequency, and duration of endurance training chosen."

The bottom line is that if you are currently doing a lot of cardio training alongside your resistance training, this will affect your results. The more cardio training you do, the greater the tendency for it to affect your results.

If your primary goal is to build weight and muscle, then it would make sense not to overdo it with the cardio. This is a competing goal - a goal that is in direct conflict with your weight building goals. For this reason, it makes sense to minimize the amount of cardio you do.

If you are one of the skinny guys, then you should keep your cardio workouts to 3 to 4 hours per week and cardio workouts of 20 to 30 minutes duration. If you play a sport or have an active lifestyle and can't reduce the amount of cardio, then it's time to improve your diet.

You're not eating enough

Most skinny guys think they're eating enough, but in most cases they're just guessing when it comes to estimating their daily food intake. Here's what I recommend: instead of guessing, write down everything you eat for a week. Don't change your eating habits, which means you shouldn't intentionally eat more or less than you normally would during this phase.

At the end of the week, take the time to analyze your food choices during the week. Take a close look at how many calories you have eaten on average over the last 7 days. If you need help, there are numerous websites and books that can provide you with nutritional information on every possible food.

What does this number look like? Is it above 3000 kcal per day? I would bet that your food intake is less than you would have thought.

Building weight and muscle is like any other endeavor in life, which means it takes a certain amount of invested time to become proficient at it. If you want to make it onto a basketball team, then you need to invest some time in your training. Even if you want to play the latest Xbox game to the end, this will require a certain time investment.

If you want to gain weight, then you will need to spend some time analyzing and planning your diet.

You stay weak

Progressive overload is king. Simply exercising is good for your health, but it's not a magical way to build muscle. If you don't push yourself hard in the gym to build strength, you won't build muscle. Stay weak and you'll stay skinny - that sums it up nicely.

When you train for strength, you force your body to respond. In response to these demands, it will build muscle - if you eat enough.

During my teenage years, I did a lot of bodyweight training along with bench presses and curls. I used the same weight over and over again - week after week, year after year - and wasn't able to build any muscle.

No one had ever told me that the body adapts quite quickly to a certain weight and that more resistance is then needed. I thought I could magically "pump up" my chest and biceps using 45 kilos on bench press and 12 kilos on curls.

The next steps - time to gain weight and build muscle

So now we've determined that here's what a skinny kid needs to do:

1. Stop doing so much cardio
2. Eat more
3. Get stronger than he is now

Cardio is the easy part. We can easily control how much cardio we do each week. Let's move on to the next step of our journey and learn how to gain weight the "right" and healthy way.

How to gain weight

This section will provide you with a step by step guide on how to gain weight in a healthy way.

Step 1 - Analyze your existing diet

This is an essential step of the process - so don't skip it by simply making a rough estimate of your average calorie intake instead.

The truth is this... most skinny guys think they're eating enough, but when you ask them how many calories they're eating on a daily basis, they're not sure. This uncertainty is one of the primary components of the problem.

If you can't gain weight, then you need to do something about it. You have a choice between the following two alternatives:

1. Keep doing what you're doing, which in this case means continuing to guess how many calories you're eating per day while hoping you'll gain weight.
2. Take control of the situation, learn what you are eating, make the necessary changes and set yourself a goal for a minimum daily calorie intake.

Obviously, the second option is our only real option. Let's get down to business.

Grab a notepad, a computer, a tablet or your smartphone. You will need to write down everything you eat and drink during this week - without exception. If you're not sure of the exact amounts, write things down in a way that makes sense to you. Here are some examples:

• One side serving of potatoes
• 1/2 package of macaroni and cheese
• Almost an entire large glass of milk

Next, use a calorie chart or online calorie calculator to calculate how many calories you ate during the week. Some of this will be guesswork, but that's part of the learning process. Don't drive yourself crazy if you feel that your calculations are not 100% accurate. That's not the point. The point is that you need to learn more about foods, their calorie content, etc.

Now calculate your average daily calorie intake. How many calories do you eat per day? 2200? 2500? Is this number higher or lower than what you previously thought?

Step 2 - Make adjustments to your diet

It's now time to put together some form of structured eating plan and increase your calorie intake. Use the following as a starting point:

• Calories: Add 500 kcal to your average calculated calorie intake.
• Protein: Make sure you eat at least 180 grams of protein per day.
• Fats: Make sure that at least 20% of your daily calorie intake consists of healthy fats.
• Carbohydrates: After you've determined your protein and fat intake, fill up the rest of your daily calorie intake with quality carbohydrates - fruits, vegetables, grains, etc.

It's certainly okay to eat more than 180 grams of protein per day. Even though studies suggest that you may only need 150 grams per day for your muscle growth, you need to consider the reality that you are currently underweight and your body may be building muscle at a relatively high rate. For this reason, it is better to eat a little more protein per day than less.

A high protein intake is perfectly safe and harmless unless you suffer from pre-existing kidney problems. Eating more protein can also help you balance your diet so that you don't have to be so dependent on carbohydrates. It can be hard to force yourself to eat very high carbohydrate meals if you are not overly hungry.

The recommended 20% should also be considered a minimum. Fat has a high calorie density. Fat provides 9 kcal per gram, while protein and carbohydrates provide only 4 kcal per gram. What does this mean? It is easier to get your daily calorie intake if you increase your fat intake. You won't feel as full because fat has a higher calorie density.

If you find it difficult to eat enough food, then you can consider increasing your fat intake up to 40% of your daily calorie intake. This will make it much easier for you to reach your daily calorie goal.

Step 3 - Weight gain goals

Aim for around 1 kilo per month. Some will see this as slow, but over the year the weight gain will add up to 12 kilos - and almost 25 kilos in 2 years.

If you follow this approach and work hard to get stronger than you are now, using the training plan below, then your weight gain will be quality weight gain. You will build a lot of muscle mass and look great after 2 years.

Some may prefer to gain weight faster. However, while faster weight gain may work for some, it is usually the perfect recipe for fat gain. The human body can only build a certain amount of muscle mass per day, week and month. The faster and more aggressively you push your weight gain, the more likely you are to build more body fat.

And that's not what you want.

The first 2 weeks

Ignore the weight you gain during the first two weeks of your mass-building phase. During this time, you'll increase your carbohydrate intake - and almost certainly your sodium intake - and the demands on your digestive system. Your body will store more water. This is not rapid fat gain, so don't panic.

After two weeks, your weight gain will stabilize. Weeks 3 and 4 will tell you the real story. Make the following adjustments based on your weight gain during weeks 3 and 4:

• You lost weight: Code Red! Add 750 kcal to your daily calorie intake. Ignore what the scale says for the next two weeks and make the next adjustments based on what happens 3 to 4 weeks from now.
• Your weight has stayed the same: Add 750 kcal to your daily calorie intake. Evaluate the rate of your weight gain during weeks 3 and 4 and make the necessary adjustments so that you gain about 1 kilo of weight per month in the long run.
• You gain weight slowly: Add 250 kcal per day. Evaluate the rate of your weight gain after 3 to 4 weeks and make the necessary adjustments so that you gain about 1 kilo of weight per month in the long term.
• You are gaining weight at an optimal rate: Keep your calorie intake constant and don't change anything!
• You are gaining weighttoo quickly: If you are gaining weight too quickly, reduce your calorie intake by 250 kcal and re-evaluate your weight gain after another 3 to 4 weeks.

A note on junk food

You are young, skinny and hormonally strong. While you shouldn't be eating tons of junk food, it won't hurt you if you consume 10-25% of your daily calories in the form of fast food, chips and energy drinks or cookies. This could even help you reach your calorie goals.

Life is all about balance. As long as you eat mostly whole foods with a high nutrient density, it's okay to eat some junk food every day.

Wholesome foods that can help skinny guys gain weight:

The following foods are whole foods that are generally unprocessed or only lightly processed. They are full of good nutrients, inexpensive and high in calorie density - and the best thing about them is that you can find them in any supermarket.

Eating a little of each of these food groups every day can go a long way. You can add small portions of these foods to shakes or meals, or eat them as snacks between meals. They will add a lot of calories (and pleasure) to your diet without making you overly full.

Power weight gainer shake for skinny guys

One of the easiest ways to get extra calories is to use weight gainer shakes. The following shake can be consumed once a day and provides 1066 kcal. Simply put all the ingredients in a blender and blend until you have a creamy shake.

• 500 ml whole milk - 292 kcal
• 2 scoops of chocolate whey protein - 320 kcal
• 60 grams of cream - 205 kcal
• 1 large banana - 121 kcal
• 2 tablespoons of peanut butter - 188 kcal

Now that you know what you should pay attention to in your diet to achieve optimal gains in muscle mass, we will discuss training and nutrition for skinny guys in the second part of this article

References

1 Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Link.

Source: https://www.muscleandstrength.com/expert-guides/weight-gain