Best Bulking Foods: Here’s What To Eat To Build Muscle

When it comes to building strength, there are some foods that are better suited for that than others. What makes these foods better suited for building strength are the various properties they come with. For example, fats are believed to help with the production of testosterone, and testosterone helps build muscle and strength. 

That being said, in this article, we’re going to look at the best bulking foods for anyone who is looking to gain muscle and bring their strength to the next level.

Amounts of Food you Need To Bulk up

The process of bulking up requires you to create a calorie surplus. A calorie surplus is the opposite of a calorie deficit, which is the process that is used for weight loss. To build muscles, you need to consume more calories than your body expends, creating a calorie surplus that leads to gaining muscles, gaining fat, or gaining both muscle and fat, depending on a number of factors. To prevent gaining fat, you need to accompany your calorie-surplus diet with strength training. 

There are two ways you can create a calorie surplus. Both ways require you to first know your basal metabolic rate (BMR). Your BMR is the amount of calories your body requires to maintain basic functions while at rest. There are various online calculators that can help you calculate your basal metabolic rate. A health expert such as a dietician or nutritionist can also help you with the process of estimating your BMR. Another method for finding out your BMR is to use the following formula (2): 

• For men, BMR = 66.47 + (13.75 * your weight in kgs) + (5.003 * size in cms [height] ) – (6.755 * your age)
• For women, BMR = 655.1 + (9.563 * weight in kgs) + (1.85 * size in cms [height]) – (4.676 * your age)

When you have your basal metabolic rate, you can create a calorie surplus by: 

1. Adding 500 to 1,000 calories to your total daily energy expenditure (12). This number takes into consideration your basal metabolic rate (BMR) i.e. the amount of energy expended per day at rest and uses the Mifflin-St. Jeor equation to find your daily calorie burn. If you’re looking to bulk up, increasing your calorie count in accordance with this metric can help you see results.
   
   It’s important to note that simply considering BMR rates and increasing your daily calorie count may not reap the same results as this number doesn’t take into account the calories burned intentionally through workouts and exercises and only denotes the calories burned by the body at rest.
2. Adding 10% of your BMR to your diet  (1). For example, if your diet is 3,000 calories, 10 % of this is 300, so your new calorie intake should be 3,300 calories. 

Both methods create a calorie surplus, which is essential for bulking up. 

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Macronutrient Quantities Needed for Bulking up 

There are three main macronutrients: carbohydrates, fats, and proteins. These three macros play a specific role when it comes to building lean muscles and that’s why you need to make sure you consume them in the quantities described. 

Proteins 

Proteins are incredibly important for a person who wants to build lean muscles. Proteins are important as they contain amino acids, which are the building blocks for muscle growth. They are also important for repairing muscle tissues that are damaged through training while preserving existing muscles. After an exhausting workout, proteins help with muscle recovery. 

If you’re trying to build muscles and strength, 10% to 35% of your total calories should come from proteins  (1). 

Carbohydrates

Carbs are important for providing energy. Energy is important when working out as it makes you able to perform your exercises effectively for maximum results. Carbohydrates also prevent the body from breaking down the muscles you currently have so it can provide you with the energy you require to work out. This is one of the reasons you need to eat more than your basal metabolic rate when you’re bulking up. You can’t be as effective as you need to be in the gym if you don’t provide your body with enough energy. The more active you are, the more carbs you should take in. 45% to 65% of your total calories should come from carbohydrates  (1).

Fats 

Fats are often left out when people talk about bodybuilding and this shouldn’t be the case as fats help provide energy and are crucial for the production of testosterone. Testosterone is important as it helps build muscle mass and strength in men. 20% to 35% of the total calories consumed by someone who is bulking up should come from fats  (1). 

Types of Bulking up

There are three main types of bulking up and they depend on what you eat during this process. Here are these three approaches to building lean mass:

1. “Clean” bulking (4). As the name suggests, this focuses on more healthy food options. When you bulk up using the clean approach, you try to pack on as much lean muscle as possible while being strict about the amount of fat and sugar you consume. This is the healthier approach to building strength and muscles. When on a clean bulk, you avoid fast foods such as pizza, hamburgers, and fries, and junk foods such as cookies, chips, and candy. Ultimately, the goal here is to maximize muscle gains without adding extra body fat from overeating.
2. Regular bulking (4). This type of bulking is generally recommended for an average person with an average metabolism. With this approach, you try to pack on as much lean muscle as possible while being moderately strict about the amount of fat and sugar you consume. 
3. “Dirty” bulking (4). With this approach, you try to pack on as much lean muscle as possible without caring what you consume. It should be called an everything-goes approach because you eat anything that’s edible. People who use this approach usually consume a lot of fast foods and junk foods. This diet is recommended for people who have a very high metabolism and who don’t have a problem when it comes to cutting weight during the cutting season. This diet is the easiest of the three to maintain as you can eat anything you want. This approach is likely to cause an average person a lot of weight gain, but some of this weight is likely to be added body fat due to the large intake of calories. 

Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets

Best Foods to Eat when Bulking 

We’ll concentrate more on the best foods for clean bulking and regular bulking as these two approaches are healthier and more recommended than the dirty bulking approach. Here are the best bulking foods: 

Best Protein Foods for Bulking

Eggs 

Eggs contain all the essential amino acids. Amino acids are the building blocks of muscles. Eggs can also be easily digested, absorbed, and utilized by the body  (1).

Beef

When choosing beef, it’s important to go for lean cuts. As beef is known for increasing the risk of various cardiovascular conditions due to its saturated fat levels, you should try to eat lean beef in moderation  (1). You should also try to avoid processed beef as much as possible.

Beans 

These are plant protein sources that are really good for your heart as they have no cholesterol. They also come with many nutrients such as zinc, folate, iron, and potassium  (1). Beans also have a high fiber content, which helps prevent constipation.

Yogurt, Milk, and Cheese

Dairy products are excellent sources of proteins. They also contain calcium and vitamin D, which helps with the formation of strong bones and teeth (3). Strong bones make working out easier.  

Chicken 

Chicken is an excellent source of protein as just 3 ounces of chicken can provide you with up to 26 grams of protein (3). 

Seafood 

Seafood is a good source of protein. The fact that seafood is generally low in fat means it’s good for your heart, which is another advantage of eating it (3). 

Best Fats and Oils for Bulking 

Avocado 

Avocados are an excellent source of healthy fats and they contain various vitamins such as vitamin E that are important to the body  (1). Avocados are also packed with many calories, which helps in your effort to create a calorie surplus.  

Olives and Olive Oil

Olives are quite important when you want to build muscles and strength. They help decrease inflammation and they also contain healthy fats and vitamin E. Olives also contain oleic acid, which is useful for maintaining a healthy heart  (1). 

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Best Carbohydrates For Bulking

Whole Grain-Bread and Crackers

Whole-grain breads and crackers help provide the body with complex carbohydrates and these complex carbohydrates help provide steady energy (1). They also have high quantities of fiber and various vitamins and mineral salts, which are important for the body. 

Oats 

Oats are an excellent source of carbohydrates  (1). Remember that you need carbs to help you provide your body with the required energy for working out. They also add to your calories, which helps you create that caloric surplus. 

Rice

Rice is eaten almost everywhere in the world. It’s a good food for adding lean muscle as it provides high volumes of carbohydrates per serving and is also quite filling (3). Brown rice is the whole grain version with all the fiber white rice lacks.

Foods to Avoid when Bulking

It is widely known that packing on calories is important for bulking, but the quality of those calories also matters. Let’s take a look at some foods to avoid when your goal is muscle gain:

1. Added Sugars and Sweetened Beverages: Studies in the American Journal of Physiology-Endocrinology have shown that high sugar consumption can lead to insulin spikes, potentially hindering muscle protein synthesis (5). This implies that your body may struggle to use the protein you consume for muscle building. Soda, candy, pastries, and sugary cereals are all common culprits.
2. Deep-Fried Foods: Many of us love delicious fried food, but frequently indulging in fried favorites such as fried chicken, French fries, onion rings, mozzarella sticks, or fried fish can lead to inflammation and hinder muscle recovery (6). Stick to occasional treats and opt for healthier cooking methods most of the time.
3. Refined Grains: White bread, white pasta, white rice, pastries made with white flour (croissants, donuts), and sugary breakfast cereals are all examples of refined grains that may impair muscle function. Opting for whole grains instead can provide sustained energy and a more wholesome nutritional profile to fuel your workouts and day-to-day activities (7).
4. Processed Meats: Processed meats that are loaded with sodium and nitrates, such as hot dogs, deli meats (salami, bologna, lunchmeat), sausages, bacon, and canned meats (corned beef, Spam), may hinder muscle growth (5). Choose fresh over processed, limit the consumption of processed options, and head to your local butcher for fresh lean meats instead.
5. Alcohol: Excessive consumption of beverages such as beer, wine, or liquor can significantly slow down muscle protein synthesis and disrupt sleep, which are both crucial factors for muscle recovery. Moderation is the key in this case, so you can enjoy your alcoholic beverages in moderation. 

5 Сommon Mistakes that Prevent You from Bulking

Muscle building is hard work, it takes dedication and a strategic approach to your diet and exercise. Here are 5 common mistakes that can hinder your bulking progress:

1. Underestimating Calorie Needs: There needs to be a calorie surplus to gain muscle. It’s a common mistake to underestimate how much you burn and not eat enough to support muscle growth. Aim for a slight surplus, around 300-500 calories above maintenance (8).
2. Focusing on Junk Food: While bulking requires more calories, it’s not an excuse to indulge in sugary drinks and processed snacks. Prioritize whole foods such as lean protein, complex carbs, and healthy fats for optimal muscle building and overall health. A study published in the American Journal of Clinical Nutrition found a positive correlation between whole food intake and muscle mass gain (9).
3. Neglecting Macronutrients: Maintaining protein intake and dietary fat is essential for muscle repair and growth as well as athletic performance. It’s ideal to aim for a minimum of 0.8-1 gram of protein per pound of body weight daily (10). It’s important to remember to incorporate your healthy fats for hormone production and complex carbs for sustained energy too.

1. Undertraining or Overtraining: A well-designed strength training program is crucial for muscle growth. Aim for compound exercises that target multiple muscle groups and prioritize progressive overload (gradually increasing weight or reps). It’s also important to bear in mind that overtraining can hinder recovery, so make sure to account for rest days (11).
2. Insufficient Sleep: Sleep is when muscle repair and growth occur. Aim for 7-8 hours of quality sleep every night to optimize recovery and maximize your bulking results.

Don’t forget that the key is staying on track. Be cautious of these common mistakes when creating a balanced plan for food, exercise, and sleep, and watch those muscles grow!

Read more: Healthy Thanksgiving Desserts: How To Maintain Your Diet This Festive Season

FAQs

• Is pasta good for bulking?

Yes, pasta is a good choice for bulking due to its high carb content. Carbs provide energy for your workouts and help replenish muscle glycogen stores, which are essential for muscle growth. Opt for whole-wheat pasta over refined white pasta for added fiber and nutrients.

• Is bacon good for building muscle?

While bacon is a source of protein, which is essential for muscle building, it’s also high in sodium and saturated fat. It shouldn’t be a major source of calories in your bulking diet. It’s best to consume bacon in moderation and prioritize leaner protein sources such as chicken, fish, turkey, or beans.

• Is a 500-calorie surplus too much?

A 500-calorie surplus is a good starting point for bulking. However, the ideal surplus can vary depending on individual factors such as metabolism and activity level. It’s recommended to track your weight and adjust your calorie intake accordingly. You should aim for a gradual weight gain of 0.5-1 pound per week. If you’re gaining weight too quickly, you may need to reduce your surplus slightly.

• How long should a bulk last?

The duration of your bulk depends on your individual goals and progress. Some people may bulk for a few months, while others may go for a year or more. It’s important to monitor your body composition and adjust your diet when necessary. If you start gaining too much fat, you may need to shorten your bulk or adjust your macronutrient ratios.

The Bottom Line 

The foods highlighted above are the best bulking foods. It’s important to combine your bodybuilding diet with an effective strength training program for maximum gains. It’s also quite important to consult a health expert before choosing which bulking approach to use. Try to combine the various foods highlighted to get the most out of them.