Top 12 Foods For Bulking
Best Foods for Bulking
Carbohydrates are also really important for fuelling the tough training sessions needed to build muscle and helping you to recover. Not all carbs are the same though, with complex carbs typically containing more fibre and have a lower GI. Whilst these are typically the healthiest option for those looking to lose or maintain body weight, when bulking, simple, high GI carbs may actually be more appropriate.
Whilst it can be tempting to shove as many calories down as possible when bulking, it’s important to ensure you stick to the modest 250-500kcal surplus. When bulking it’s all too easy to fill up on the wrong foods, so here are 10 great options to see you through the season.
1. Whole Milk and Cottage Cheese
Previously, you may have been avoiding dairy, especially if you’ve been cutting, but whole milk is a great way to stock up on protein, calcium and add extra fat and calories to your diet, with around 150 calories per glass.
Consuming cottage cheese and whole milk provides a good source of protein to help build muscle, whilst the fat and carbohydrates help restore muscle glycogen stores and maximise your muscle-building potential. Try consuming whole milk with your post-workout protein shake or enjoy a pot of cottage cheese before bed. Cottage cheese with nuts and a scoop of Impact Whey Protein is a firm favourite as a bulking snack or meal.
2. Nuts and Nut Butters
We’re sure you already know nuts are energy-dense and full of healthy monounsaturated fats. It’s for this reason that nuts and nut butters are perfect for bulking.
Small servings of nuts can provide a large number of calories in addition to protein and fat, with up to 300 calories per 50g, making them perfect for bulking. What’s more, nuts and nut butters are packed full of essential micronutrients and minerals including magnesium, phosphorus, selenium and zinc, all of which are essential when it comes to maintaining a healthy nutritional status and building muscle mass. Try snacking on a handful of nuts when the hunger kicks in, or for the ultimate snack cover a banana in peanut butter. Delicious!
3. Salmon
Keeping in the theme of healthy fats, salmon and other sources of fatty fish should be part of your bulking diet. In fact, eating at least one portion of fatty fish per week is recommended by the government for the general UK population. Salmon is full of monounsaturated fatty acids which are super-healthy and great for clean bulking.
In addition to this, the large dose of omega-3 fatty acids we get from fatty fish can help improve joint care and cardiovascular health. During intense training try and consume around 2-3 servings of fatty fish per week.
4. Avocado
Avocados contain monounsaturated fatty acids such as oleic acid, which are perfect for adding healthy calories and fat to your diet. Eating avocado during bulking season also means you’ll be consuming a high amount of antioxidants and vitamins including vitamin E.
Vitamin E plays many different and important roles in the body which are vital for your overall wellbeing. So, why not try mashed avocado on rice crackers, in a salad or even better in homemade avocado brownies or avocado cheesecake.
5. Whole Eggs
If you’ve been binning the egg yolks, stop! Whole eggs are great for getting a good source of protein and fat whilst bulking with around 75-90 calories per egg.
Many people consider eggs to be unhealthy due to their saturated fat content and high cholesterol, but did you know eggs are high in healthy cholesterol? And unless you’re eating 12 eggs a day, the saturated fat content shouldn’t be a problem. Get in a good source of fat and protein by making a whole egg omelette or some delicious scrambled egg.
6. Lean Beef
When it comes to getting a great physique, lean sources of protein are most people’s number one choice, with many individuals lowering their intake of red meat. However, consuming red meat is great for bulking for many reasons. For example, red meat is a source of fat and protein, which when consumed regularly can help the growth of muscle mass.
What’s more, red meat is high in heme iron. There are two types of iron generally consumed in the diet — heme iron and non-heme iron. Heme iron is much more easily absorbed by the body than non-heme iron. Getting an adequate amount of iron is essential when building muscle and training hard.
7. Coconut and Olive Oil
When adding fat to your diet, coconut and olive oils are a great addition. Making small changes such as using more coconut and olive oil in cooking and meal prep is a great way to add healthy fats and extra calories to your diet, without leaving you too full.
8. Sweet Potato
When it comes to bulking, most people think protein, protein, more protein, and fat- but really, carbohydrates are a must. Forget cutting carbs to a minimum — now is the time to enjoy your meat and potatoes. Sweet potatoes are jam-packed full of carbohydrates with the average potato providing around 40g of carbs and lots of vitamins and minerals.
What’s more, if you’re doing a clean bulk and avoiding refined sugar, sweet potato is great for satisfying a sweet tooth and can be incorporated into lots of protein recipes, such as this sweet potato protein brownie recipe. Try adding a portion of sweet potato to your meals and reap the bulking benefits. Sweet potatoes are considered a low GI carbohydrate source which makes them a good pre-workout option as they will provide energy over a long period of time.
9. Oats
10. Pasta
White pasta is high GI carbohydrate with a 100g (dried weight) portion containing approx. 350kcals and 70g of carbs. This makes it a great post-workout option as it will allow you to recover quickly and fuel you for your next session. Generous portions of pasta will also help contribute to the calories required to hit a modest calorie consumption whilst bulking. Combining your pasta with some lean beef in a Bolognese can be a perfect post workout meal whilst bulking.
11. Rice
12. Dark Chocolate
Last but not least, chocolate. If you’ve got a sweet tooth, dark chocolate is a great way to fix your sugar cravings. Chocolate with over 75% cocoa content is also full of antioxidants and monounsaturated fats. For the ultimate bulking treat, try a banana covered in peanut butter and melted dark chocolate.
Take Home Message
If you’re bulking and not including at least a few of these top bulking foods in your diet, you could be making some serious mass-gaining mistakes. Remember, hitting both your macro- and micro-nutrient goals is the key to reaping the benefits of your training, so ensure you eat a good variety of both these foods on the list as well as getting in some added greens.
If you’re looking for an extra helping hand to supplement your bulk this season, our gainer range is ideal. Have a browse of some of our favourite blends below.
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