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.
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):
When you have your basal metabolic rate, you can create a calorie surplus by:
Both methods create a calorie surplus, which is essential for bulking up.
Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!
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 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).
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 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).
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:
Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets
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:
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).
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.
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.
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 is an excellent source of protein as just 3 ounces of chicken can provide you with up to 26 grams of protein (3).
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).
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 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).
Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!
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 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 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.
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:
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:
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
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.
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.
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.
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 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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.