Bulking up and adding mass takes dedication both in the gym and the kitchen. While lifting heavy is crucial for building muscle, you also need to fuel your body properly to support muscle growth. Eating enough calories and protein is key for bulking, but you don’t want to just eat everything in sight. Focusing on nutrient-dense, calorie-rich foods will provide quality calories to maximize your gains. Here are the top ten best foods to eat when bulking.
1. Lean Proteins
Chicken, turkey, lean beef, pork, fish, and eggs are all great sources of protein for bulking. Aim for around 0.7-1g of protein per pound of body weight daily to support muscle growth. Lean proteins provide the amino acids your muscles need to repair and rebuild bigger and stronger.
2. Nuts and Nut Butters
Nuts like walnuts, cashews, and almonds pack in calories and healthy fats. Nut butters like peanut butter and almond butter are also a great way to add calories and satiating fats. The healthy mono and polyunsaturated fats in nuts support hormone production for building muscle. Aim for a handful of nuts or two tablespoons of nut butter daily.
3. Full-fat Dairy
Milk, cheese, yogurt, and cottage cheese are not only excellent sources of protein but also provide calories from natural sugars and fats. Full-fat dairy can boost calories without needing large servings. Greek yogurt and cottage cheese are especially high in protein.
Exploring the milk from different animals can open up new dietary options, especially for those with specific preferences or sensitivities. Many like to learn more about goat milk to see how they can incorporate its nutrients into meals in a gentler, often easier-to-digest form. Goat milk also contains slightly more calcium and certain vitamins compared to cow milk, making it a popular alternative. It can be enjoyed on its own or used in cooking, smoothies, or homemade yogurts.
4. Starchy Carbs
Complex carbs like oats, quinoa, brown rice, potatoes, and sweet potatoes offer important fuel for your workouts and muscle growth. Choose whole grain when possible and aim for around 0.5-0.7g of carbs per pound of body weight daily. Time most of your carbs around workouts for energy. If you’re focusing on alternative fuel sources, explore high fat low carb snacks to keep your energy levels steady without the carb load.
5. Avocados
Avocados are loaded with healthy fats to boost calories. The omega-3s and monounsaturated fats support muscle recovery and hormone production as well. Add avocado slices to sandwiches and salads or make guacamole for an easy calorie and flavor boost.
6. Dried Fruit
Dried fruits like dates, figs, raisins, and apricots deliver a concentrated dose of carbohydrates and calories. Keep a stash on hand for snacks and for adding to Greek yogurt or oatmeal. Just watch your portion sizes since dried fruit is calorie-dense.
7. Red Meat
Lean red meat like beef and bison is packed with creatine, iron, B-vitamins and zinc for building muscle. Aim for 1-2 palm-sized portions of lean red meat several times a week for bulking. Grass-fed is healthiest if you can get it.
8. Healthy Fats
Oils like olive oil, avocado oil, and coconut oil add lots of calories and healthy fats. Use liberally for cooking, on salads, and even drizzled over carbohydrate sources. Healthy fats improve hormone production and support muscle growth.
9. Mass Gainers
For slimmer athletes trying to bulk, utilizing mass gainers to boost your daily calorie intake is a good idea. Mass gainers provide protein, carbs, and calories in a powder form to help you meet increased calorie needs. If you do intense training, a mass gainer 1-2 times a day can provide quality nutrients.
10. Smoothies
Blend up smoothies with protein powder, oats, nut butters, fruit, and dairy or non-dairy milks for an easy high-calorie meal. You can easily pack 500+ calories into a tasty smoothie to supplement your muscle-building diet.
To summarize, focus on eating more of all the foods mentioned here rather than radically altering your diet. Stick with whole foods like lean proteins, healthy fats, starches, veggies, dairy, etc. Just increase your portion sizes across the board to increase your calorie intake. Pair this with your lifting program, and you’ll be building muscle in no time.