Tips To Increasing Your Appetite
Increasing Your Appetite
At some point during your exercise experience, and your wanting to add bulk, you are going to find that your appetite drops off. Here are some ways to work with that:
1. Avoid Drinking With Meals. By including fluids with meals you are diluting the gastric juices and intestinal enzymes, causing some delay in the digestion process. This can make you stay full longer. In a bulking phase, we don’t want to feel full longer than we have to.
2. Add Liquid Meals. Again, when in a diet, solid calories become precious for decreasing hunger levels. But when bulking, the opposite is true. This is a time when you can and should fit in liquid meals with lots of calories. Mixing whey protein with oat flour in a blender goes down easy and tastes good, too.
3. Help Your Digestive System. Start your day off with warm water and lemon. Have fermented foods like sauerkraut, kefir or kimchi as staples in your diet and watch your hunger levels increase. Try our Chocolate Chia Pudding recipe.
Can You Gain Muscle and Lose Fat Simultaneously?
The answer: it depends.
The body of research on this has shown this can happen in untrained individuals and a few specific populations, including:
Older women and men
Overweight, sedentary adults
Young, untrained men and women
In one study, researchers at McMaster University in Hamilton, Canada, found it’s possible to gain muscle while cutting fat—in just four weeks.
In their month-long study published last year, 40 overweight men in their 20s followed an exercise program and ate a calorie-restricted diet of 40% fewer calories below maintenance.
The wrinkle? Half the men followed a lower-protein diet and the other half followed a higher-protein diet.
The results: After 28 days, the higher-protein group saw 2.3 pounds of muscle gain and 10.5 pounds of weight loss. The lower-protein group retained their muscle mass (broke even) and lost about 8 pounds.
To be fair, these were basically untrained individuals, so if you’re an advanced gym-goer you can expect less dramatic results. If you’re starting with more than 50 pounds to lose and haven’t been to the gym in a while, there’s hope here as well.
As fitness expert Alexander Juan Antonio Cortes wrote, “if you have excess body fat, part of your body fat can go towards new muscle. This does not mean fat ‘turns into muscle,’ what it means is that with excess fat stores, if you are eating enough protein and weight training appropriately, then you can experience muscle gains even while dieting for fat loss.”
What About Supplements?
This section is at the bottom of the article for a reason, but supplements can be a worthwhile addition to increasing your appetite when bulking up if the core principles are in place.
Here are two staples.
Whey Protein: If you want to lift weights and build muscle, eat a high protein diet. It’s often difficult to meet your protein needs from whole foods alone, so that’s where whey protein comes in handy – convenience. (READ INGREDIENTS AND AVOID SOY)
Creatine: It is the world’s most effective supplement for adding muscle mass, with a large body of research behind it. According to an article on Authority Nutrition, in one study, participants followed a six-week training regimen. Those using creatine added 4.4 lbs (2 kg) more muscle mass, compared to those who did not. Make sure it will not interact with any medications that you may have.