{"id":21352,"date":"2021-04-19T18:56:02","date_gmt":"2021-04-19T18:56:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21352"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"best-bulking-foods","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/best-bulking-foods\/","title":{"rendered":"Best Bulking Foods: Here\u2019s What To Eat To Build Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Amounts_of_Food_you_Need_To_Bulk_up\" >Amounts of Food you Need To Bulk up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Macronutrient_Quantities_Needed_for_Bulking_up\" >Macronutrient Quantities Needed for Bulking up\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Proteins\" >Proteins\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Carbohydrates\" >Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Fats\" >Fats\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Types_of_Bulking_up\" >Types of Bulking up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Best_Foods_to_Eat_when_Bulking\" >Best Foods to Eat when Bulking\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Best_Protein_Foods_for_Bulking\" >Best Protein Foods for Bulking<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Eggs\" >Eggs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Beef\" >Beef<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Beans\" >Beans\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Yogurt_Milk_and_Cheese\" >Yogurt, Milk, and Cheese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Chicken\" >Chicken\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Seafood\" >Seafood\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Best_Fats_and_Oils_for_Bulking\" >Best Fats and Oils for Bulking\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Avocado\" >Avocado\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Olives_and_Olive_Oil\" >Olives and Olive Oil<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Best_Carbohydrates_For_Bulking\" >Best Carbohydrates For Bulking<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Whole_Grain-Bread_and_Crackers\" >Whole Grain-Bread and Crackers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Oats\" >Oats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Rice\" >Rice<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Foods_to_Avoid_when_Bulking\" >Foods to Avoid when Bulking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#5_%D0%A1ommon_Mistakes_that_Prevent_You_from_Bulking\" >5 \u0421ommon Mistakes that Prevent You from Bulking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Is_pasta_good_for_bulking\" >Is pasta good for bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Is_bacon_good_for_building_muscle\" >Is bacon good for building muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#Is_a_500-calorie_surplus_too_much\" >Is a 500-calorie surplus too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#How_long_should_a_bulk_last\" >How long should a bulk last?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, in this article, we\u2019re going to look at the best bulking foods for anyone who is looking to gain muscle and bring their strength to the next level.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Amounts_of_Food_you_Need_To_Bulk_up\"><\/span><b>Amounts of Food you Need To Bulk up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.diabetes.co.uk\/bmr-calculator.html#:~:text=BMR%20formula,(4.676%20*%20age%20%5Byears%5D)\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For men, BMR = 66.47 + (13.75 * your weight in kgs) + (5.003 * size in cms [height] ) &#8211; (6.755 * your age)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For women, BMR = 655.1 + (9.563 * weight in kgs) + (1.85 * size in cms [height]) &#8211; (4.676 * your age)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you have your basal metabolic rate, you can create a calorie surplus by:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding 500 to 1,000 calories to your total daily energy expenditure (<\/span><a href=\"https:\/\/www.leighpeele.com\/mifflin-st-jeor-calculator\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). 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\u2019re looking to bulk up, increasing your calorie count in accordance with this metric can help you see results. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It\u2019s important to note that simply considering BMR rates and increasing your daily calorie count may not reap the same results as this number doesn\u2019t take into account the calories burned intentionally through workouts and exercises and only denotes the calories burned by the body at rest.<\/span><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding 10% of your BMR to your diet\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">). For example, if your diet is 3,000 calories, 10 % of this is 300, so your new calorie intake should be 3,300 calories.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Both methods create a calorie surplus, which is essential for bulking up.\u00a0<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Macronutrient_Quantities_Needed_for_Bulking_up\"><\/span><b>Macronutrient Quantities Needed for Bulking up\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are three main <a href=\"https:\/\/betterme.world\/articles\/4-macronutrients\/\">macronutrients<\/a>: carbohydrates, fats, and proteins. These three macros play a specific role when it comes to building lean muscles and that\u2019s why you need to make sure you consume them in the quantities described.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Proteins\"><\/span><b>Proteins\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re trying to build muscles and strength, 10% to 35% of your total calories should come from proteins\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><b>Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019re bulking up. You can\u2019t be as effective as you need to be in the gym if you don&#8217;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\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fats\"><\/span><b>Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fats are often left out when people talk about bodybuilding and this shouldn\u2019t 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\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"best bulking foods\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_of_Bulking_up\"><\/span><b>Types of Bulking up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u201cClean\u201d bulking <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/what-are-the-best-foods-and-supplements-for-bulking.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Regular bulking <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/what-are-the-best-foods-and-supplements-for-bulking.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u201cDirty\u201d bulking <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/what-are-the-best-foods-and-supplements-for-bulking.html\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). 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\u2019s 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\u2019t 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.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Foods_to_Eat_when_Bulking\"><\/span><b>Best Foods to Eat when Bulking\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ll 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:\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Protein_Foods_for_Bulking\"><\/span><b>Best Protein Foods for Bulking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><b>Eggs\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beef\"><\/span><b>Beef<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When choosing beef, it\u2019s 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\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">). You should also try to avoid processed beef as much as possible.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beans\"><\/span><b>Beans\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">). Beans also have a high fiber content, which helps prevent constipation.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Yogurt_Milk_and_Cheese\"><\/span><b>Yogurt, Milk, and Cheese<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dairy products are excellent sources of proteins. They also contain calcium and vitamin D, which helps with the formation of strong bones and teeth (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/index.cfm\/2020\/bodybuilding-nutrition-what-to-eat-for-bulking\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Strong bones make working out easier.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chicken\"><\/span><b>Chicken\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chicken is an excellent source of protein as just 3 ounces of chicken can provide you with up to 26 grams of protein (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/index.cfm\/2020\/bodybuilding-nutrition-what-to-eat-for-bulking\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seafood\"><\/span><b>Seafood\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/keto-seafood-chowder\/\">Seafood<\/a> is a good source of protein. The fact that seafood is generally low in fat means it\u2019s good for your heart, which is another advantage of eating it (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/index.cfm\/2020\/bodybuilding-nutrition-what-to-eat-for-bulking\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18.png\" alt=\"best bulking foods\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Fats_and_Oils_for_Bulking\"><\/span><b>Best Fats and Oils for Bulking\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avocado\"><\/span><b>Avocado\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Avocados are an excellent source of healthy fats and they contain various vitamins such as vitamin E that are important to the body\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">). Avocados are also packed with many calories, which helps in your effort to create a calorie surplus.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Olives_and_Olive_Oil\"><\/span><b>Olives and Olive Oil<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Carbohydrates_For_Bulking\"><\/span><b>Best Carbohydrates For Bulking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grain-Bread_and_Crackers\"><\/span><b>Whole Grain-Bread and Crackers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole-grain breads and crackers help provide the body with complex carbohydrates and these complex carbohydrates help provide steady energy <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">). They also have high quantities of fiber and various vitamins and mineral salts, which are important for the body.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Oats\"><\/span><b>Oats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Oats are an excellent source of carbohydrates\u00a0 <\/span><a href=\"https:\/\/www.fitbod.me\/blog\/healthy-bulking-foods\"><span style=\"font-weight: 400;\">(1<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rice\"><\/span><b>Rice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rice is eaten almost everywhere in the world. It\u2019s a good food for adding lean muscle as it provides high volumes of carbohydrates per serving and is also quite filling (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/index.cfm\/2020\/bodybuilding-nutrition-what-to-eat-for-bulking\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Brown rice is the whole grain version with all the fiber white rice lacks.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_to_Avoid_when_Bulking\"><\/span><b>Foods to Avoid when Bulking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is widely known that packing on calories is important for bulking, but the quality of those calories also matters. Let\u2019s take a look at some <a href=\"https:\/\/betterme.world\/articles\/foods-to-avoid-with-pcos\/\">foods to avoid<\/a> when your goal is muscle gain:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Added Sugars and Sweetened Beverages:<\/b><span style=\"font-weight: 400;\"> Studies in the American Journal of Physiology-Endocrinology have shown that high sugar consumption can lead to insulin spikes, potentially hindering muscle protein synthesis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3703883\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This implies that your body may struggle to use the protein you consume for muscle building. Soda, candy, pastries, and sugary <a href=\"https:\/\/betterme.world\/articles\/high-fiber-cereal\/\">cereals<\/a> are all common culprits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deep-Fried Foods:<\/b><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/doi.org\/10.3390\/ijerph19095145\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Stick to occasional treats and opt for healthier cooking methods most of the time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Refined Grains:<\/b><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/doi.org\/10.1093\/advances\/nmy104\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed Meats:<\/b><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3703883\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Choose fresh over processed, limit the consumption of processed options, and head to your local butcher for fresh <a href=\"https:\/\/betterme.world\/articles\/meats-for-weight-loss\/\">lean meats<\/a> instead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol:<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_%D0%A1ommon_Mistakes_that_Prevent_You_from_Bulking\"><\/span><b>5 \u0421ommon Mistakes that Prevent You from Bulking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Underestimating Calorie Needs:<\/b><span style=\"font-weight: 400;\"> There needs to be a calorie surplus to gain muscle. It\u2019s 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6710320\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focusing on Junk Food:<\/b><span style=\"font-weight: 400;\"> While bulking requires more calories, it&#8217;s not an excuse to indulge in sugary drinks and processed snacks. Prioritize <a href=\"https:\/\/betterme.world\/articles\/whole-foods-diet\/\">whole foods<\/a> 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4908313\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neglecting Macronutrients:<\/b><span style=\"font-weight: 400;\"> Maintaining protein intake and dietary fat is essential for muscle repair and growth as well as athletic performance. It\u2019s ideal to aim for a minimum of 0.8-1 gram of protein per pound of body weight daily (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s important to remember to incorporate your healthy fats for hormone production and complex carbs for sustained energy too.<\/span><\/li>\n<\/ol>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Undertraining or Overtraining:<\/b><span style=\"font-weight: 400;\"> 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\u2019s also important to bear in mind that overtraining can hinder recovery, so make sure to account for rest days (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8230380\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insufficient Sleep:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Don&#8217;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!<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/healthy-thanksgiving-desserts\/\"><i>Healthy Thanksgiving Desserts: How To Maintain Your Diet This Festive Season<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"best bulking foods\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_pasta_good_for_bulking\"><\/span><strong>Is pasta good for bulking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_bacon_good_for_building_muscle\"><\/span><strong>Is bacon good for building muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While bacon is a source of protein, which is essential for muscle building, it\u2019s also high in sodium and saturated fat. It shouldn&#8217;t be a major source of calories in your bulking diet. It&#8217;s best to consume bacon in moderation and prioritize leaner protein sources such as chicken, fish, turkey, or beans.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_500-calorie_surplus_too_much\"><\/span><strong>Is a 500-calorie surplus too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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&#8217;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&#8217;re gaining weight too quickly, you may need to reduce your surplus slightly.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_bulk_last\"><\/span><strong>How long should a bulk last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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&#8217;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.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The foods highlighted above are the best bulking foods. It\u2019s important to combine your bodybuilding diet with an effective strength training program for maximum gains. It\u2019s 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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.\u00a0 That being [&hellip;]<\/p>\n","protected":false},"author":59,"featured_media":62054,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[211,222],"class_list":["post-21352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Best Bulking Foods: Here\u2019s What To Eat To Build Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want to build muscles but don\u2019t know what to eat? If so, you\u2019ve come to the right place, as the \u2605 BEST BULKING FOODS \u27a4 are highlighted here.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best Bulking Foods: Here\u2019s What To Eat To Build Muscle\" \/>\n<meta property=\"og:description\" content=\"Do you want to build muscles but don\u2019t know what to eat? If so, you\u2019ve come to the right place, as the \u2605 BEST BULKING FOODS \u27a4 are highlighted here.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Best-Bulking-Foods_-Herea\u0080\u0099s-What-To-Eat-To-Build-Muscle-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sri R, Jared Meacham, PhD, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sri R, Jared Meacham, PhD, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\"},\"author\":{\"name\":\"Sri R\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/074081314c22f742c1888f83b87c1269\"},\"headline\":\"Best Bulking Foods: Here\u2019s What To Eat To Build Muscle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\"},\"wordCount\":2349,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Best-Bulking-Foods_-Herea%C2%80%C2%99s-What-To-Eat-To-Build-Muscle.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That being said, in this article, we\u2019re going to look at the best bulking foods for anyone who is looking to gain muscle and bring their strength to the next level.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Amounts of Food you Need To Bulk up<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\",\"url\":\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\",\"name\":\"Best Bulking Foods: Here\u2019s What To Eat To Build Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/best-bulking-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Best-Bulking-Foods_-Herea%C2%80%C2%99s-What-To-Eat-To-Build-Muscle.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you want to build muscles but don\u2019t know what to eat? 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If so, you\u2019ve come to the right place, as the \u2605 BEST BULKING FOODS \u27a4 are highlighted here.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/best-bulking-foods\/","og_locale":"en_US","og_type":"article","og_title":"Best Bulking Foods: Here\u2019s What To Eat To Build Muscle","og_description":"Do you want to build muscles but don\u2019t know what to eat? If so, you\u2019ve come to the right place, as the \u2605 BEST BULKING FOODS \u27a4 are highlighted here.","og_url":"https:\/\/betterme.world\/articles\/best-bulking-foods\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Best-Bulking-Foods_-Herea\u0080\u0099s-What-To-Eat-To-Build-Muscle-1024x576.png","type":"image\/png"}],"author":"Sri R, Jared Meacham, PhD, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Sri R, Jared Meacham, PhD, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/best-bulking-foods\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/best-bulking-foods\/"},"author":{"name":"Sri R","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/074081314c22f742c1888f83b87c1269"},"headline":"Best Bulking Foods: Here\u2019s What To Eat To Build Muscle","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/best-bulking-foods\/"},"wordCount":2349,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/best-bulking-foods\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Best-Bulking-Foods_-Herea%C2%80%C2%99s-What-To-Eat-To-Build-Muscle.png","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bulking_foods\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">That being said, in this article, we\u2019re going to look at the best bulking foods for anyone who is looking to gain muscle and bring their strength to the next level.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Amounts of Food you Need To Bulk up<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are two ways you can create a calorie surplus. Both ways require you to first know your basal metabolic rate (BMR). 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Her own journey with Nephrotic Syndrome, an immunodeficiency disorder that affects the kidneys, encouraged her to turn towards a cleaner diet, an active routine, and a healthier life in general. When she's not saving delectable DIY recipes on Instagram, you'll probably find her daydreaming ( and organizing) her next getaway. 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