How to increase your appetite to gain muscle mass?
In order to increase muscle, our body needs a lot of calories. And to get those calories, we need frequent and enough nutrition. The problem is that when you gain muscle mass, some sports enthusiasts, as well as some professionals, face the problem of loss of appetite. Beginners in bodybuilding and those who have a fast metabolism – ectomorphs or hard trainers – are often affected by appetite problems. In this case, a rigorous approach to dieting is needed. Otherwise, no bulk muscles can be obtained.
In today’s article, we want to talk about the causes of decreased appetite, and most importantly, try to figure out how to deal with it.
Reasons and effects of decreased appetite
Usually when any boy or girl just thinks to go to the gym, he or she doesn’t pay much attention to their diet. They eat as everyone else-three classic dishes (breakfast, lunch and dinner) and a few snacks (optional and opportunity) during the day. And if eventually a person decides to attend regular workouts, then he radically alters his approach to nutrition. So, when you decide to increase muscle mass, more high-calorie foods appear on the menu. But both the boy and the girl in this case rarely take into account the fact that the body takes time to adapt. It should get used to the increased number of proteins, fats and carbohydrates that are delivered daily.
To facilitate the process of convening the new menu to increase mass, the amount and calorie content of the food should be increased gradually. Regular nutrition also helps. In other words, you have to eat at the same time. Then the body will know in advance that it will soon have to absorb large amounts of food, which means that the gastric, pancreatic and intestinal juices will be produced in advance and intensively. All this leads to improved digestion and increased appetite.
A common mistake: many beginners in striving for maximum results begin to mimic the diets of professional bodybuilders. As a rule, this ends in failure. A person eats five to eight times a day by taking chicken breast, rice, buckwheat, broccoli, asparagus and other seemingly good products in incredible quantities. Everything would be fine, but the unadapted organism can react to such a sharp update of the menu as stress, which will eventually lead to indigestion/lack of appetite.
It is important to understand that your diet must be balanced, that is, adequate and varied. When cooking, it is advisable to use a variety of ingredients and methods for processing the food, rather than eating only cooked and tasteless dishes. You should enjoy eating. Otherwise you will get bored quickly and this is a direct way to reduce your appetite, which is not combined with weight gain.
Therefore, do not blindly trust the professionals. What works in their case does not necessarily help you. On the contrary, it is likely to cause many problems. You do not copy the steroid courses of Olympia champions who only take testosterone a few grams a week, do you?! It’s the same here.
Another common cause of poor appetite is problems with the gastrointestinal tract (gastrointestinal tract) – these may be passing infections or high-grade diseases. In the pursuit of muscle mass, athletes and athletes consume a lot of protein (on average, twice as much as the average person). Yes, protein is important for muscle growth and recovery.
It is digested in the stomach and enters the intestine, where it breaks down to amino acids, which are used to build muscle. But! This can be difficult, especially if gastric juice has a high pH (hydrogen indicator indicating normal or impaired acid-base balance). Increased pH leads to the fact that protein foods, including meat, fish and eggs, enter the intestines in undigested form. Clearly, there is nothing good about it: the digestive process slows down, the stomach becomes full and as a result, appetite decreases.
How to deal with this? There are two ways. The first is to consult a doctor, take and based tests and, following the advice of a specialist, conduct treatment. The second – shortly before eating (20 minutes before eating foods high in protein), drink apple cider vinegar solution (one teaspoon of natural apple cider vinegar should be diluted in 150 milliliters of pure drinking water). The second method is temporary because it only hides the problem, while the first is optimal because it allows you to get rid of it once and for all.
Finale: Any person may experience a lack of appetite for muscle gain. Some are more susceptible to this, others less, but we are all in a zone of potential risk. However, if you gradually increase the volume and intake of calories, eat equally Tasty and wholesome meals, DISTRIBUTE your diet and give up useless snacks. So any subsequent meal will be just a joy for you.
The most common (trivial) causes of decreased appetite:
- Unbalanced diet.
- rare and bulky dishes.
- frequent snacks throughout the day.
- surplus junk food on the menu.
- systematic use of boring, tasteless dishes.
- calorie deficit before exercise and / or snacks. So any subsequent meal will be just a joy for you.
Caloric surplus in sports
All of this can negatively affect your digestion and appetite to one degree or another.
We would like to draw attention to the fact that, before extreme measures, which in most cases are medicines, are applied, it is necessary to exclude the presence of diseases that can improve anorexia.
The most common (actual) causes of loss of appetite:
- Gastritis and other diseases of the digestive system.
- Liver disease, such as hepatitis.
- Stress, depression and other mental disorders.
- Various infectious diseases.
- Variety of viral diseases.
- Cancer (cancer).
In addition, taking certain pharmaceuticals and having bad habits can affect digestion and appetite. In particular: antibiotics, non-steroidal anti-inflammatory drugs and antihypertensive agents; drug use, smoking and alcohol abuse. Generally, it is worth getting rid of bad habits if you plan to lead a sporty lifestyle.
This includes most traditional and traditional medicine that directly or indirectly stimulate appetite, ranging from bitter tinctures to steroid hormones. An exception is made of those active substances whose benefit and safety to an individual has not been confirmed or denied (as a result of official laboratory and clinical studies).In addition, taking certain pharmaceuticals and having bad habits can affect digestion and appetite. In particular: antibiotics, non-steroid List of Traditional and Traditional Appetite Medicine:
- Natural bitter products (efficiency – normal);
- Insulin preparations (very high efficiency);
- Peritol medicine (high efficiency);
- Perxixin elixir (efficacy – normal);
- Anabolic steroids (effectiveness – very high);
- Peptide hormones (efficiency – very high);
- H1-histamine receptor blockers (very high efficacy);
- Vitamin and mineral complexes (low efficiency).
Bitter appetite supplements
Resentment is good, but not the best way to restore impaired appetite. What are bitterness? These are natural herbal extracts, obviously bitter in taste, which have an irritating effect on the gastric mucosa and reflexively increase appetite. Almost the entire range of bitterness is absolutely safe for health, ie no side effects. Some of them you will have to prepare for yourself, while others are available over the counter in pharmacies.
A quick look at the most popular bitterness on the market (the list is in alphabetical order):
1. Dandelion root (Radix Taraxaci). Among other things, tharaxacin (bitter glycoside) and inulin (up to 40%) are abundant. It is taken as an infusion (one teaspoon per cup of boiled water), one quarter of the cup shortly before meals (several times a day). Note that the dandelion root is part of Montana’s homemade drops, which will be described later in the text.
2. Calami stem. (Rhizoma Calami).
It is a source of bitter substances from acarin, essential oil and tannins. It is given as a pure infusion three times a day for half an hour before meals.
3. Montana Homemade Drops. They are a 48 percent alcoholic solution with an extract of various plants – from the root of the oil to the mint. To improve appetite, use 10 – 20 minutes before eating (internally, dissolving one or two teaspoons in a glass of warm (slightly warmed) water).
4. Bitter tincture (Tinctura amara). A tincture that includes five different herbs (grass, leaves, fruits and rhizomes). It is taken orally half an hour before a meal. The single dose is 10 – 20 drops. Rarely, but causes allergic reactions.
5. Appetite collection (Species amara). It consists mainly of bitter wormwood grass and white yarrow (eight to two parts). It is taken as an infusion (one tablespoon diluted in a glass of boiled water) one tablespoon shortly before eating (several times a day).
6. Wormwood bitter (Herba Absinthii). It is a source of absinthian and anabsintine (bitter substances), artemisetin flavonoid, essential oil and tannins. One tablespoon is taken as an infusion, as a tincture – 15 – 20 drops (three times a day half an hour before a meal). Note that the wormwood herb can be found in many other appetite stimulants, including the appetizing collection.
7. Herb Centaurii. It contains and is rich in gentiopicrin, erythruria, erythrocentaurin (bitter glycosides), erythrina, gentian (alkaloids) and centauroid (flavonoid glycoside). It is given as a pure infusion of one tablespoon shortly before meals (several times a day). Note that centaur grass is often used as a component of other medicines and cravings medications.
There is other natural bitterness that directly or indirectly stimulate the appetite, for example, gentian lutea or menyanthes trifoliata, but even for a brief description of them all I will have to write an entire article. So, we just move on to the next paragraph.
Drugs for increasing appetite
First of all, these are medicines such as insulin, peritol and pernexin elixir, each of which has its own unique effect, but after its administration, it necessarily increases the appetite of the person.
Pharmacological action: natural or identical to the natural hormone that regulates carbohydrate metabolism and blood sugar and helps to absorb glucose. Due to the specificity of the action, it has a rapid and pronounced effect on increasing appetite.
Instructions for use: short-acting insulin is given at 5 – 10 IU shortly before meals. A jump in appetite is observed approximately 20 minutes after injection. Before use, read the instructions for use and consult your healthcare professional. In bodybuilding, the hormone insulin is popular because it has a strong anabolic effect. Contraindications: acute hepatitis, hemolytic jaundice, cirrhosis, renal amyloidosis, urolithiasis, gastric ulcer, diseases accompanied by hypoglycemia (and some others). Side effects: if followed, it is rare, but hypoglycaemia, allergic reactions and insulin resistance, lipoatrophy or lipohypertrophy can occur, the consequences are much more varied and serious.2. Peritol
Analogues for the active substance: Adekin, Astonin, Istabin, Periactin, Ciprodin (and some others).
Pharmacological action: Has antagonistic properties of serotonin and histamine (mediators that accumulate in the center of hunger and suppress appetite), blocking their function, thereby increasing appetite.
Instructions for use: to improve appetite, it is used in moderate or minimal doses – half to a whole tablet or one or two teaspoons of syrup (several times a day, regardless of nutrition).
Contraindications: glaucoma, gastric ulcer, bronchial asthma, childhood or in the elderly (and some others).
Side effects: Headaches, nausea, dizziness, anxiety, and cramps occur with predisposition, but overall the drug is relatively safe.
3. Perxixin elixir.
Pharmacological action: Has hepatoprotective effect, stimulates blood formation, improves body tone; increased appetite is indicated in the official indications for use.
Instructions for use: the composition of medicine contains only components of natural origin; safe and recommended for both children and adults (3 years old) – one teaspoon of syrup three times a day (preferably during meals).Contraindications: excess iron in the blood and (or) tissues, cardiac decompensation, myocardial infarction, acute bleeding (and some others).
Side Effects: The main threat is an allergic reaction and hypersensitivity to one or more components in the composition. If you have any doubts about the contraindications and side effects, consult your healthcare professional. We specifically list H1-histamine receptor blockers as several active substances fall into this group at once, respectively, many brands: mirtazapine has a strong antidepressant effect and a pronounced ability to block H-1-histamine receptors, it rapidly increases appetite after use. Azelastine, astemizole, pizotifen and ketotifen have a similar (or the same) effect.
Steroids for increase the apetite
Almost all anabolic steroids from tableted oxandrolone to methenolone in injections, can improve appetite. However, such active substances as methandienone (or tablets or injectables), boldenone (undecylenate ether) and testosterone (especially mixtures of 2-5 esters such as Sustanon 250 and Omnadren) make this most effective.
Methandienone (trademarks of Metaxon 10, Dianabol, and some others) is a fast-acting and powerful AAS. Today it is presented in two forms of release – tablets and injections, which are essentially almost identical to each other. In addition to a marked increase in appetite, methandienone quickly helps to gain muscle mass, increase strength, accelerate recovery, increase endurance and even burn fat. Among its side effects are excessive fluid retention, acne, high blood pressure, decreased libido, baldness and gynecomastia (mainly caused by body predisposition and abuse of dosage). In bodybuilding, the daily dose of methandienone can be as high as 30-50 mg.
Boldenone (trademarks of Bold, Boldenone, Boldenol-200 and some others) is an extended ether of boldenone, which has a relatively easy action. After the injection, it helps to gain muscle mass for a short period of time, increase endurance, speed up recovery, increase muscular tenuousness and most importantly – increase appetite. Following the recommendations (dosage, frequency and duration of use), boldenone undecylenate is practically safe. Only androgenic and estrogenic side effects, such as acne or excessive fluid retention, can occur only with systemic abuse. In bodybuilding, the weekly dose can reach 600 – 800 mg.