The Best Bulking Foods

Everyone knows that in order to bulk up, you need to eat bulking foods. Anyone who wants to pack on muscle mass and bulk up should lift heavy and eat in surplus. If you’re trying to bulk up, then you must ensure that you’re fueling those grueling gym sessions with the best bulking foods. This is what would make the difference. The best bulking foods won’t only provide you with the energy and strength you need to lift heavier, bringing results, but they will also help recover post-workout, bringing even more results.

In short, bulking is not only about eating in surplus, what you’re going to eat will make the difference. That’s because it is not only about the calories (you need to eat in a calorie surplus to gain weight) but also the micro and macronutrients. The micro and macronutrients you get from the calories will make a difference in terms of whether the weight you gain is in the form of fat or lean muscle. Those calories will also help you increase strength and endurance, which will definitely lead to better and faster results.

So, if you’re unsure what the best bulking foods are, you can check out our top list below. These are some of the best bulking foods which means they will definitely help achieve your bulking goals.

How many calories do you need for bulking?

When you want to build muscle mass and bulk up, you will need to have a daily calorie surplus of about 250-500 kcal. How can you achieve that surplus? Eating a lot of high-calorie foods. However, you will need the right nutrients which will help you bulk up efficiency.

So, as said, when you want to bulk up, you also need to keep the right macronutrient balance. Keep in mind that different macros contain different amounts of calories. For example, protein and carbs have 4 calories per gram, whereas fats have 9 kcals per gram.

How much fat do you need for bulking?

There is a lot of fear around fats, however, there’s nothing to fear about them. At least, as long as you consume healthy fats. A diet rich in healthy fats is actually an excellent way to make sure that you are reaching your daily calorie goals, keep you healthy, and bulk up. Healthy fats are actually essential. According to research, healthy fats such as Omega-3s will help increase muscle protein synthesis. That’s basically the process of building muscle. Fats will help keep steady energy levels and will aid the recovery process after training sessions. Not only that, but fats are also crucial when it comes to storing fat soluble vitamins such as A, D, E, and K.

• You should make sure that about 30-35% of your daily calories come from healthy fats!

How much protein do you need for bulking?

I assume that by now everyone knows that protein is essential in our diets. But it is even more important for someone who is trying to build muscle mass. After all, protein synthesis is the process that builds muscle. Protein is the building block of muscles. Our muscles are about 80% made of protein. Not only that but protein will play a huge impact on numerous other processes in the body. In short, you’ll need a lot of protein. Protein has the highest impact on feeling full, so whenever you struggle to get your calories in, aim to get about 2 grams of protein per kilogram of body weight a day.

• You should make sure that about 20-40% of your daily calories come from protein!

How much carbs do you need for bulking?

Carbohydrates are the third vital macronutrient. They are highly effective at fueling those hard training sessions. The body primarily looks for carbs when it comes to lifting heavy. Moreover, carbs also help muscle recovery. However, there are also different types of carbs. Complex carbs usually have more fibers as well as a lower GI. Most complex carbs are considered a healthier option, however, you can still have simple carbs (high GI) when you are trying to bulk up. However, you should be controlling your portion. The easily digested high-GI carbs are perfect among those who struggle to eat enough food to build up a calorie surplus. They will also help recover quicker as they replenish the glycogen stores at a faster rate, plus they will allow for a higher intensity during workouts.

• You should make sure that about 40-55% of your daily calories come from carbohydrates!

List of Best Bulking Foods

When it comes to bulking up, a lot of people tend to fill up on the wrong foods. You should avoid making this mistake if you want to gain lean muscle and strength instead of fat and sluggishness. Ensure you eat in a calorie surplus with the right macros balance by eating healthy and proper foods in the right amount that will also offer the necessary micronutrients.

Check below the best bulking foods.

Dairy

Dairy is something that you would avoid when you’re cutting, but it can be perfect when bulking. For example, whole milk will offer a lot of protein, and calcium, with extra fat and calories to your diet. Whole milk, cottage cheese, and numerous other dairy foods will maximize your muscle building potential. Have whole milk in your post-workout protein shake and a pot of cottage cheese before bed and you’ll surely see muscle growing!

Nuts and nut butters

Nuts and nut butters are full of healthy monounsaturated fats and they are super energy-dense. They will provide a lot of calories in very small quantities. Besides, they are packed with healthy nutrients such as magnesium, selenium, zinc, phosphorus, and others – they are important to stay healthy and to continue building muscle mass. For all these results, nuts and nut butters are perfect bulking foods.

Fatty fishes

Considering we’re talking about healthy fats, we just can’t neglect fatty fish. Salmon and other oily fish must be in your bulking diet. In fact, it is important to be in your cutting diet too. When you’re trying hard trying to build muscle, you need to consume about 2-3 servings of oily fish per week. They are packed with healthy fats such as Omega-3s, vitamin D, as well as protein – all crucial for muscle building.

Avocado

Dairy, nuts, and fatty fish have one thing in common – they provide healthy fats. If you’d research healthy fats, avocado would be across the first to come. Avocados have monounsaturated fatty acids such as oleic acid. They are perfect for adding healthy calories and fat to your diet. Not only that but if you’d add a lot of avocado to your diet, you’d add antioxidants and vitamins!

Whole eggs

Egg yolks have a bad reputation due to cholesterol and high fat content. If you’re trying to cut calories, throwing away egg yolks may not seem like a bad idea. However, for bulking, you shouldn’t do it, because you do need that fat and calorie content. As in terms of cholesterol – a lot of recent studies indicate that they will not negatively affect your healthy cholesterol as long as you have a healthy diet. Generally, whole eggs are perfect sources of fat and protein. Each egg will provide 75-100 calories. They are healthy and highly effective.

Lean beef

When it comes to protein, everyone knows that animal protein sources are the best as they have the easiest to absorb protein and they are highest in protein content. Lean beef is a perfect example of vitamin B and protein sources. Lean red meat is definitely among the perfect bulking foods for a lot of reasons. While you need to limit your intake of red meat, you shouldn’t restrict it completely. Lean beef will be a perfect source of fat, protein, heme iron, and numerous other elements that are crucial for bulking up, and building muscle when you’re working out hard.

Poultry

Chicken, turkey, and other white meat sources are excellent protein sources. As said you need a lot of protein in your bulking diet to see yourself grow, and poultry is a perfect way to get in that protein. For example, chicken breast will provide an outstanding 32 grams of protein per 100g!

Coconut and olive oil

Coconut and olive oils are perfect additions when you want to add extra calories and healthy fats to your diet. They will not leave you too full, yet they will offer lots of calories and fats packed with essential micronutrients. Can be great for seasoning or cooking.

Sweet potato

Keep in mind that about half of the calories you’re eating a day should come from carbohydrates. This means that you’ll need a lot of carbs in your diet. Sweet potatoes are a perfect example of bulking foods you need in your diet as they provide a lot of carbs and a lot of vitamins and minerals. Not only that but if you’re following a clean bulk without refined sugar (that’s the bulking cycle type I would recommend), then sweet potatoes may also help satisfy your sweet cravings.

Oats

Another perfect source of complex carbs is oats. They are going to be perfect to offer that carbohydrate boost during the bulking season, helping you lift heavy in the gym, recover faster, and provide you with stable energy levels. They are also a perfect source of fiber and complex carbs that will aid digestion and offer a stable release of energy. Perfect breakfast or pre-workout meal!

Pasta

Pasta is a high GI (simple) carb, however, it will provide 350 kcal and 70 grams of carbs per 100g (dried weight). This makes it a perfect post-workout meal, allowing you to quickly recover and provide you fuel for the next grueling session. Pasta is a perfect way to boost your calorie surplus and bulk up when you struggle to eat, getting in more calories.

Rice

Chicken and rice anyone? White rice is also a high GI carb, and it has a lower fiber content, which means that you can eat more of it, without feeling too full. The reason why bodybuilders eat chicken and rice is that chicken will add calories and lots of protein while making you sated, while rice will add a lot of calories and carbohydrates. May also add rice to salads and other main meals to boost your calories and carbs, ensuring it provides enough fuel for your training sessions.

Dark chocolate

You should avoid sugar even if you’re bulking, but this can lead to sugar cravings. Well, dark chocolate can be a perfect bulking food that can also satisfy your sugar cravings. Chocolate with over 75% is full of antioxidants and monounsaturated fats.

Best Bulking Foods From Cycle Gear

So this is it, the list of best foods for bulking. It is quite obvious that there are numerous other foods that you can and should eat when you’re bulking. Nonetheless, there are others that you should avoid such as alcohol, unhealthy fat sources, high sugary foods and drinks, as well as processed foodstuffs. Instead, go for the foods that you can find in this list and you’re making sure that you do not miss out on the serious muscle mass gains.

It is very important to remember that you should hit your macro and micronutrient goals as you’re attempting to eat a 250-500 calorie surplus per day. This is the way to reap the benefits of those intense sessions in the gym. Micro and macro elements will ensure you increase strength and endurance during the workout, as well as boost recovery post-workout.

You should know by now that your diet is essential as a bodybuilder. Whenever you’re trying to bulk, you should ensure you eat right and train hard and regularly. Nonetheless, we often need a bit of support when it comes to making serious gains and enhancing performance in the gym. You can increase your Testosterone levels and that will help you extremely much when it comes to bodybuilding.

You still need to eat right and train hard, but you can also add Cycle Gear to your regimen and you’ll achieve all of that. At Cycle-Gear.to you get the best quality gear for your cycle which will support your bulking, cutting, or body recomposition goals. We offer the best quality products for the lowest prices so you can also save money. They are the best compounds when it comes to building lean muscle fast and efficiently.

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