If you want to increase bulk or muscle mass, there are three real requirements for muscle gain (in order of importance):

• Genetic potential - how big are your parents?
  
• A good strength program
  
• A high energy diet

There is no magic food or protein powder that will provide a short cut to the results you want. If you are not getting enough energy your body will be unable to lay down extra muscle, making use of the training.

Start by increasing your total energy intake, which will help to provide extra carbohydrate to fuel your training, and plenty of protein and other nutrients to build on the result. Eating more food can be a difficult task, whether it is lack of time or too much food bulk that troubles you the most. The following tips may help you.

Hints to achieving a high energy diet to build muscle mass

• Be organised. Have some dedication to your eating, plan exactly what and how much you should be eating.
  
• Have snacks on hand at every eating opportunity, portable snacks include muesli or breakfast bars, fresh fruit, fruit bars.
  
• Increase the number of times you eat, rather than the size of your meals. Plan to eat 5-6 meals/snacks per day.
  
• Avoid excess fibre intake, by using white bread and cereal foods.
  
• Add sugar and sugary foods to meals to increase its energy value, like adding jam or honey to toast. Don't always buy the 'no-added sugar' juices and canned fruit.
  
• Enjoy high-energy drinks for extra carbohydrates. Fruit juices, sports drinks, soft drinks and cordial will all add extra fuel. Smoothies are packed with fuel and other nutrients, blend up milk, fruit, yoghurt, ice-cream, skim milk powder