Monday 20 November 2017

Weighing up the options of how to bulk up quickly

Karl Henry. Picture: Ronan Lang/Feature File
Karl Henry. Picture: Ronan Lang/Feature File

Karl Henry

I AM going on holidays in a few months time and actually want to gain weight, but I find it really hard. Any tips on how I could put on weight?

Karl replies: Firstly obviously you need to adapt your diet somewhat. The easiest change is to change the quantity of what you eat. Ideally you should be eating every 2 or 3 hours.

A mixture of protein and carbohydrates would be perfect. When I was in school playing rugby, trying to gain weight as I was a loosehead prop, I used to eat half a chicken sandwich every 40 minutes between classes, I gained weight very quickly. Ideally you should be eating 2g of protein per kg body weight. Aim to get your nutrients from real food, but if you are still struggling, pick up a protein powder supplement – look for a brand that has a high biological value, a low sugar content and one that mixes easily. For absorption in the body, use skimmed milk as opposed to water to mix the powder, you will find that it stops the powder from getting sticky and undrinkable, your body will also prefer the milk to digest it too, just make sure you use soya or skimmed as they have lower fat contents.

If you find that your appetite is too low, then pick up a product called biostrath. It is an age-old tonic of vitamins and minerals that will help you to recover from illness but also to increase your appetite and make it easier to get some more calories into the body. Just because you are eating more doesn't mean that you can eat junk food though, you should be eating good quality protein such as chicken, turkey , fish and beef and plenty of leafy green vegetables and brown carbohydrates.

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