Good Foods for Bulking

Gaining muscle mass requires an increase in food intake—you can’t build muscle mass out of nothing! The process of gaining significant amounts of muscle, often referred as bulking up, means that you need to make a concerted effort to eat not only an increased quantity of food but also eat more often to ensure your muscles get a steady supply of nutrients. Bulking diets focus on energy and nutrient dense foods. Some trainers follow a “clean” bulking diet which mainly includes natural foods whereas others will consume convenience foods in an effort to gain weight. Clean bulking is preferable because it tends to result in less fat gain although will result in a greater volume of food being eaten.

High Calorie Weight Gainers
Because of the volume of food that needs to be consumed during a bulking diet you may find it more convenient to consume some of your extra calories in liquid form. This has the advantage of being portable, not requiring cooking and being less filling than solid meals. There are lots of commercially produced weight gaining drinks available but you can make your own by blending milk, natural yogurt, fruit and protein powder.

Red Meat
Red meat is commonly avoided by most health or figure conscious bodybuilders but because it is more calorie dense compared to chicken and fish, red meat is ideal when consumed as part of a bulking diet. Lamb, pork and in particular beef are all good foods for weight gain. Where possible, try to select grass fed, organic meat as this is more healthful. Red meat, in the form of jerky, also makes a portable snack. Commercially produced jerky often contains artificial preservatives and other unhealthy chemicals but these can be avoided by making your own jerky at home.

Eggs
It is common practice amongst bodybuilders to remove the yolk when eating eggs. This reduces the fat and therefore the calorie value. Eggs are very rich in protein and, if consumed with the yolks intact make, a cheap, convenient snack or meal. Eggs can be hard boiled, soft boiled, fried, poached, or scrambled. Free range eggs are the healthier option but are more expensive than battery farmed eggs.

Nuts
Nuts are another calorie dense food ideal for bulking diets. Nuts are a good food for snacking which contain protein and also lots of healthy fats. Choose raw, unsalted nuts where possible as these are generally free from harmful artificial additives and salt. Peanuts, almonds, Brazil nuts, walnuts, pecans and cashews all make portable, tasty and convenient bulking snacks which can also be added to increase calorific value of your meals e.g. chopped nuts sprinkled over vegetables. Because some people suffer from nut allergies, nuts are not suitable for everyone.

Milk
Considered by bodybuilding purists as the original bulking food, milk is a common part of many bodybuilding weight gain diets. Cheap, portable, convenient and readily available, milk is rich in calories and also essential muscle-building protein. Milk isn’t suitable for everyone—some people suffer from intolerance to lactose which may result in an upset stomach. If you use milk as a bulking food, introduce it gradually to assess its suitability or consider consuming lactose free milk to avoid any gastrointestinal discomfort.