Originally Posted by
readywhenyouare
My gym buddy told me I needed to eat more calories if I wanted to gain more muscle. So instead of my usual morning green smoothie he told me to make oatmeal and then mix in a scoop of protein powder. So I did. And it's the most foul thing I've ever eaten. The taste isn't great but the texture...it could be used to patch drywall.
This is true.
Unless you're a newbie (where you get a the temporary phenomenon of losing weight and gaining muscle simultaneously) it also requires gaining some fat, which is the reason for the extra calories. To each his/her own of course, but I've never had to resort to protein powder or supplements. Generally, 30 min before lifting raise your glycogen levels with some very fast absorbing carbs. I just go with a donut rather than powders or supplements. Post workout, you want pure protein with as little fat or carbs as possible. I just go with plain cottage cheese rather than whatever they're trying to peddle.
Outside those windows, just eat at least 1,000 calories above your equilibrium, mostly in high quality protein (red meat) with enough fat as a ballast, and some carbs. After some muscle gain, then reverse it with a cutting phase (less calories with ample quality protein). Rinse and repeat.
It really is that simple.