To have achieved weight increase, we need to intake greater energy values than the needs of the organism itself.
This can be achieved by entering the high energy value of foods, larger portions and numerous daily meals.
In addition, it is important to pay attention to timeliness intake of certain foods.
Research conducted at the University of Victoria in Australia shows that intake of supplementation before and immediately after the activity affects the increase in muscle mass and absolute power.
After 10 weeks, the group recreational bodybuilder who received supplementation increased their muscle mass with 2.8 kg, while those who did not received supplementation increased their muscle mass with 1.5 kg.
Supplement contained (per 100 g), 40 g whey isolate, 43 g of glucose, 7 g of creatine monohydrate and <0.5 g fat, and was taken at a rate of 1 g per kg of body weight, twice a day and only in the days of training.
Authors in the field of nutrition, in order to increase the weight, advocate systems with overall energy needs of +20% or +2010 kcal.
Systems can be implemented only by using food or a combination of diet and supplementation, in this case supplementation should contain whey and casein protein, and high carbohydrate and / or low glycemic index.
Anyway, diet and training should be adjusted to the person, specificities of sport and cycle which at that time carried out.