Bulking up to gain strength

What caloric surplus to build muscle

Building muscle requires eating a bit more than what you burn. A surplus of three hundred to five hundred kilocalories per day above your needs corresponds, for most adults, to a gain of two hundred and fifty to five hundred grams per week, a rate that limits fat gain. Protein intake should follow, around 1.4 to 2 grams per kilogram of body weight per day. Progressive weight training, three to four sessions a week, finally gives the body a reason to convert this surplus into muscle rather than fat.

The other families

Sports nutrition also includes:

• Proteins.
• Amino acids.
• Energy.
• Dietary supplements.
• Recovery.
• Shakers.

All nutrition is gathered on the nutrition page.

The gainer, a calorie-dense snack

A gainer is a powder that combines a high proportion of carbohydrates with proteins, providing a lot of calories in a small volume. It helps players with a small appetite or busy days for a proper snack, and is taken as a snack, between meals or within an hour after the session. Mixed with milk rather than water, it gains even more calories and protein. Choose one with varied carbohydrates and little added sugar, and never use it as a meal replacement: rice, pasta, eggs, and meats remain the basis for weight gain.

Booster before the session: caffeine and beta-alanine

The booster is taken before a weight training session to gain energy and concentration. Its formula usually relies on caffeine, sometimes on beta-alanine, which causes temporary and harmless tingling on the skin, and on citrulline. Check the dose of caffeine per serving, avoid taking it late in the day to preserve sleep, and do not combine it with several coffees. Before adopting it, a player likely to be tested should ensure that the packaging has the mention NF V94-001, which certifies the absence of prohibited substances.

Good deals

Great deals can be found in the good deals, promotions, clearance, sales, Black Friday. The new arrivals showcase the latest collections, and items shipped in 24h are prepared and sent out within 24 hours. Highlights of the year follow a stable order: Black Friday in late autumn, the end-of-year festivities, the winter sales, the French Days in spring, then the summer sales and back to school.

Frequently asked questions

What is a clean bulk?

It is a slow weight gain, with a modest caloric surplus and high protein intake, to gain muscle while limiting fat. It requires more patience than a traditional bulk, but the weight gained is more useful on the field.

How to calculate calorie needs?

Estimate your basal metabolism based on weight, height, and age, then multiply by an activity coefficient. To gain muscle, add a slight surplus and adjust each week based on the balance scale.

Which milk to choose for bulking?

Whole or semi-skimmed milk provides calories and about three grams of protein per hundred millilitres. In case of lactose intolerance, lactose-free milk or a calcium-enriched soy drink works fine.

Can a woman bulk?

Yes, the principles are the same: slight caloric surplus, sufficient protein, and regular weight training. For a rugby player, it helps especially to better absorb impacts and gain power in contact.

How long does a bulk last?

Several months, often three to six, to see a significant muscle gain. For a player, it is preferably scheduled during the off-season, when the match calendar allows more time for weight training.