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

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

best foods for clean bulking

When it comes to building strength, there are foods that are better suited for that than other foods. What makes these foods better suited for building strength are the various properties they come with. For example, fats are known to help with the production of testosterone and testosterone helps with building muscle and strength. With that said, in this article we are going to look at the best bulking foods for anyone looking to gain muscle and bring their strength to the next level.

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Amounts Of Food You Need To Bulk Up

The process of bulking up requires you to create a calories surplus. A calorie surplus is the opposite of a calorie deficit which is the process used for weight loss. To build muscles, you need to consume more calories than your body consumes, this creates a calorie surplus and this leads to gaining muscles, gaining fat or gaining both muscles and fat. To prevent gaining fat, you need to accompany your calorie surplus diet with strength training. 

There are two ways you can use to create a calorie surplus. Both of the two ways require you to first know your basal metabolic rate (BMR). Your BMR is the amount of calories your body needs while at rest. There are various online calculators that can help you calculate your basal metabolic rate. A health expert like a dietician or a nutritionist can also help you with. Another method you can use to find out your BMR is by using the formula highlighted below (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 1000 calories to your BMR (1). Example,if your BMR is 2000 calories, your new calorie intake should be somewhere between 2500 calories and 300 calories. 
  2. Adding 10% of your BMR to your diet (1). For example if your diet is 3000calories, 10 % of that is 300 and so your new calorie intake should be 3300 calories. 

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

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best breakfast foods for bulking
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Macronutrient Quantities Needed For Bulking Up 

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

Proteins

Proteins are very important to a person who wants to build lean muscles. They are important because they contain amino acids which are the building blocks for muscle growth. Proteins are important for building muscles and strength. They are also important for repairing worn out muscles and preserving existing muscles. After an exhausting work out, proteins help with muscle recovery. 

If you are 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 while you workout as it makes you able to do your exercises effectively for maximum results. Carbohydrates also prevent the body from breaking down the muscles you currently have so that it can provide you with the energy you require to work out. This is among the reasons you have to eat more than your basal metabolic rate when you are bulking up. You cannot 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 compared to less active people. 45% to 65% of your total calories should come from carbohydrates (1).

best protein foods for bulking
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Fats

Fats are usually left out when people are talking about bodybuilding and this should not be the case as fats help provide energy and are very crucial for the production of testosterone. Testosterone is important as it helps in building muscle mass and strength in men. 20% to 35% of the total calories consumed by a person who is bulking up should come from fats (1).

Read More: The Best Healthy Fats For Keto, Their Health Benefits And How To Use Them

Types Of Bulking Up

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

  • Clean bulking (4). Just as the name suggests it focuses on more healthy food options. When you bulk up using the clean approach, you try to pack on as much lean muscles as you possibly can while being very strict on the amount of fat you consume as well as sugar. This is the healthier approach to building strength and muscles. When on a clean bulk you avoid fast foods like pizza, hamburgers, fries and you also avoid junk foods like cookies, chips, candy and so on.
best protein foods for bulking
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  • Regular bulking (4). This type of bulking is usually recommended for an average person with an average metabolism. In this approach, you try to pack on as many lean muscles as you possibly can while being moderately strict on the amount of fat you consume as well as sugar. 
  • Dirty bulking (4). In this approach, you try to pack on as many lean muscles as you possibly can without caring what you consume. It should be called an everything goes approach because you eat anything that is edible. People using 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 usually don’t have a problem when it comes to cutting weight during the cutting season. This diet is the easiest to maintain among the three since you eat anything you want. This approach would cause an average person so much weight gain. 

Best Foods To Eat When Bulking 

We shall concentrate more on the best foods for clean bulking and regular bulking, These two approaches are healthy and more recommended than the dirty bulking approach. With that said, here are the best bulking foods: 

Best Protein Foods For Bulking

Here are some protein foods to help you in your bulking period: 

best foods for clean bulking
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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 going for beef, it is important to go for lean cuts. Since beef is known for increasing the risk of various cardiovascular conditions due to its cholesterol levels, you should try to eat beef in moderation (1). You should also try as much as possible to avoid processed beef.

Beans

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

best foods to eat when bulking
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Yogurt, Milk and Cheese

Dairy products are great sources of proteins. That is not all, dairy products contain calcium and vitamin D which helps with the formation of strong bones and teeth (3). Strong bones make working out easier.

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Chicken

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

Seafood

Seafoods are a good source of protein. The fact that seafoods are usually low in fat, it means they are good for your heart which is another advantage of eating seafood (3).

best foods to eat when bulking
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Best Fats And Oils For Bulking 

Here are fats and oils that will help in building mass:

Avocado

Avocados are excellent sources of healthy fats and also contain various vitamins like vitamin E that are important to the body (1). Avocados are also packed with many calories which helps in your efforts 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, they also contain healthy fats and vitamin E. That’s not all, olives contain oleic acid which is useful for maintaining a healthy heart (1).

Read More: Should You Eat Before A Workout? The Basics Of Pre-Workout Nutrition

best bulking foods
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Best Carbohydrates For Bulking

Here are good carbs to help you build lean muscles: 

Whole Grain Bread and Crackers

Whole grains 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

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

Rice

Rice is eaten almost everywhere in the world. It is a good food for adding lean muscles as it provides high volumes of carbohydrates  per  serving and it is also quite filling (3).

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The Bottom Line

The foods highlighted above are the best bulking foods. It is important to accompany your bodybuilding diet with an effective strength training workout program for maximum gains. It is 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.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 16 Healthy Bulking Foods For Hard Gainers (With Meal Plan) (n.d., fitbod.me)
  2. BMR Calculator (2019, diabetes.co.uk)
  3. Bodybuilding Nutrition: What to Eat for Bulking (n.d., issaonline.com)
  4. What Are The Best Foods And Supplements For Bulking? (n.d., bodybuilding.com)
B. William
B. William

Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. Ben strongly believes that anyone can achieve their fitness goals, as long as they work hard, stay on track and keep a positive mindset.

J. Paul
J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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