{"id":28212,"date":"2021-10-13T14:21:13","date_gmt":"2021-10-13T18:21:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28212"},"modified":"2021-11-29T09:07:26","modified_gmt":"2021-11-29T14:07:26","slug":"supplement-changes-for-bulking-season","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/supplement-changes-for-bulking-season\/","title":{"rendered":"How To Tweak Your Supplement Routine For Bulking Season"},"content":{"rendered":"<p class=\"p3\">Making strategic tweaks to your diet, training, and supplement routines can go a long way in helping you reach any health, fitness, or physique goal. And that\u2019s especially true if you\u2019re shifting your focus towards bulking up, as many seasoned gym-goers and bodybuilding enthusiasts do when the winter months roll around.<\/p>\n<p class=\"p5\">Not sure where to start? Check out these <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/diet-and-exercise-changes-for-bulking\/\">diet and training tweaks to make for bulking season<\/a>, and read on for sports nutrition supplements to both add and avoid.<\/p>\n<h2 class=\"p6\"><strong>Supplements To Add During Bulking Season<\/strong><\/h2>\n<p>If the following sports nutrition supplements aren&#8217;t already a part of your routine, make sure to incorporate them.<\/p>\n<h3 class=\"p7\"><strong>1. Creatine monohydrate<\/strong><\/h3>\n<p class=\"p1\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/creatine\" target=\"_blank\" rel=\"noopener\">Creatine<\/a> is one of the most-used\u2014and <a href=\"https:\/\/www.karger.com\/Article\/FullText\/322696\">most-researched<\/a>\u2014supplements in the sports world. The natural compound, which we need to create adenosine triphosphate (ATP), our body<span class=\"s2\">\u2019<\/span>s energy source, provides fuel for the first <a href=\"https:\/\/www.karger.com\/Article\/FullText\/322696\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">six to eight seconds<\/span><\/a> of effort during intense exercise.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Our body already produces creatine on its own, the bulk of which<b> <\/b>is stored in our muscles. However, we can also get creatine from food and supplements\u2014and there are plenty of reasons to do so.<\/p>\n<p class=\"p1\">According to one <span class=\"s1\">review<\/span> published in the <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\" target=\"_blank\" rel=\"noopener\"><i>Journal of the International Society of Sports Nutrition<\/i><\/a>, the average diet only ensures your creatine stores reach 60 to 80 percent capacity. Supplementing with creatine, meanwhile, can help you get to 80 to 100 percent.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">The benefit of this? Having a full tank of creatine may give your muscles more energy to pull from, which can <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">help you do more work<\/span><\/a> in the gym. More work, then, may equal more bulk. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">For example, in one <span class=\"s1\">study<\/span> published in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10449017\/\" target=\"_blank\" rel=\"noopener\"><i>Medicine and Science in Sports and Exercise<\/i><\/a>, men who took a creatine supplement made greater strength and muscle gains after 12 weeks of strength training than those who did not.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/creatine-weight-gain\/\" target=\"_blank\" rel=\"noopener\">Does Creatine Make You Gain Weight?<\/a><\/strong><\/p>\n<p class=\"p1\">If creatine hasn<span class=\"s2\">\u2019<\/span>t been part of your supplement stack thus far, get your muscles up to speed with a creatine-loading phase, says Jacob Wilson, Ph.D., C.S.C.S.*D., member of <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/wellness-council\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">The Vitamin Shoppe Wellness Council<\/span><\/a> and CEO of the <a href=\"https:\/\/theaspi.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Applied Science and Performance Institute<\/span><\/a><span class=\"s3\">.<\/span><span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p8\">A creatine-loading phase involves taking four or five servings\u2014about 20 grams total\u2014of a creatine supplement per day for five to seven days, which <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">research suggests<\/span><\/a> is the most effective way to increase your creatine stores. After that initial loading phase, stick to a standard serving of five to 10 grams of creatine per day either pre- or post-workout, Wilson says.<span class=\"Apple-converted-space\"> (Though you&#8217;ll see a few different forms of creatine out there, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/creatine\" target=\"_blank\" rel=\"noopener\">creatine monohydrate<\/a> is the most popular and well-researched.)<\/span><\/p>\n<h3 class=\"p7\"><strong>2. Whey Protein Isolate<\/strong><\/h3>\n<p class=\"p1\">If you struggle to achieve a daily protein intake of one gram per pound of body weight, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a> can be a great addition to your routine, says dietitian Damon McCune, Ph.D., R.D.N., co-author of <a href=\"https:\/\/www.amazon.com\/Vertical-Diet-Stan-Efferding\/dp\/1628601345\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\"><i>The Vertical Diet<\/i><\/span><\/a><span class=\"s3\">.<\/span><\/p>\n<p class=\"p1\">He recommends a protein supplement made of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/whey-protein\" target=\"_blank\" rel=\"noopener\">whey<\/a> (a liquid by-product of milk), which provides your body with the amino acids it needs to build muscle. In fact, the amino acid composition of whey is very similar to that of skeletal muscle, meaning that it provides nearly all amino acids that your muscles need\u2014and in the right proportions, <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0955286303000305\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">research<\/span><\/a><span class=\"s3\"> shows.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<p class=\"p1\">Plus, whey is a fast-acting protein; it takes your body just about<span class=\"s3\"> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16779921\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">two hours to absorb 20 grams<\/span><\/a><\/span>. Because of this, whey protein is especially clutch for kick-starting the process of muscle recovery and building post-exercise.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p8\">McCune recommends a serving or two right after working out.<\/p>\n<h3 class=\"p7\"><strong>3. Branched-Chain Amino Acids (BCAAs)<\/strong><\/h3>\n<p class=\"p1\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">BCAAs, or branched-chain amino acids<\/a>, are protein building blocks comprised of three of the nine essential amino acids: leucine, isoleucine, and valine.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Each BCAA plays a unique role in muscle repair. <a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/L-leucine\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Leucine<\/span><\/a> has been shown to have the greatest impact on muscle protein synthesis (the process of rebuilding protein to repair muscle damage), whereas <a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/l-isoleucine\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">isoleucine<\/span><\/a> helps your immune system function properly and maintains energy levels. <a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/L-valine\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Valine<\/span><\/a>, meanwhile, contributes to muscle growth and tissue repair, energy, and muscle coordination.<\/p>\n<p class=\"p1\">Combine those three into a single supplement and you<span class=\"s2\">\u2019<\/span>ve got a potent ally for your bulking phase.<\/p>\n<p class=\"p1\">While BCAAs can be helpful for all muscle-building maniacs, <span class=\"s4\">v<\/span>egan and vegetarian athletes should pay particular attention to them. Since <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/plant-protein-guide\/\" target=\"_blank\" rel=\"noopener\">vegan protein sources<\/a> often aren\u2019t as effective for muscle-building as their animal-based counterparts, non-meat-eaters can take a BCAA supplement alongside meals to ensure they\u2019re getting all of the amino acids and protein they need to pack on mass, Wilson suggests.<\/p>\n<p class=\"p1\">For best results, vegans and vegetarians should take five grams of BCAAs with every meal, he says. Other athletes should stick with five grams pre- or post-workout.<\/p>\n<h3 class=\"p1\"><b>4. HMB<\/b><\/h3>\n<p class=\"p3\">The final must-have supplement to consider adding to your bulk stack: hydroxymethylbutyrate (<a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\" target=\"_blank\" rel=\"noopener\">HMB<\/a>), a substance your body produces when it breaks down leucine. (Remember, <a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/leucine%2523section=Top\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">leucine<\/span><\/a> has been credited as the key BCAA for protein synthesis and muscle repair.)<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">The perk of adding HMB is that it may help you recover faster after <i>really <\/i>intense workouts, Wilson says. The reason? HMB has the ability to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30348016\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">stimulate protein synthesis<\/span><\/a> and minimize muscle breakdown.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">So, if you\u2019re training hard and often, HMB can help you to bounce back and feel top-notch by your next training session, so you can put in the work required to make the gains you\u2019re looking for.<\/p>\n<p class=\"p5\">Wilson recommends supplementing with three grams before each workout.<\/p>\n<h2 class=\"p6\"><strong>Supplements To Pause During Bulking Season<\/strong><\/h2>\n<p>You&#8217;ve heard the phrase &#8220;timing is everything,&#8221; and it applies to your supplement routine, too.\u00a0If you use caffeine, thermogenics, or other stimulants to support fat-burning throughout the warmer part of the year, retire them for bulking season.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">For one, the extra calories (and other supplements) you consume daily throughout bulking season should give you the energy you need for your workouts and recovery, Wilson says. (Here\u2019s more info about important <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/diet-and-exercise-changes-for-bulking\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s5\">eating tweaks to make<\/span><\/a>). Plus, the appetite-suppressing effect of stimulants can add a challenge for people who struggle to meet their daily calorie needs for bulking, according to McCune.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/too-much-caffeine\/\" target=\"_blank\" rel=\"noopener\">5 Signs You Need A Break From Caffeine<\/a><\/strong><\/p>\n<p class=\"p3\">Not to mention, taking stimulants long-term can make it harder for you to drop fat when you<span class=\"s2\">\u2019<\/span>re actually ready to focus on cutting because your body becomes so used to them, Wilson adds.<\/p>\n<p class=\"p3\">So, do yourself (and your gains) a favor: Save the get-shredded products and stimulants for springtime.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Making strategic tweaks to your diet, training, and supplement routines can go a long way in helping you reach any health, fitness, or physique goal. And that\u2019s especially true if you\u2019re shifting your focus towards bulking up, as many seasoned gym-goers and bodybuilding enthusiasts do when the winter months roll around. Not sure where to<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/supplement-changes-for-bulking-season\/\">Read More <span class=\"screen-reader-text\">How To Tweak Your Supplement Routine For Bulking Season<\/span><\/a><\/p>\n","protected":false},"author":198,"featured_media":28214,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,7,9],"tags":[],"class_list":["post-28212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This 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