Do you struggle with bulking up? Are you looking for the best bulking foods?
If you are the type of guy that finds it hard to add mass to your body, then you’re going to want to check out the guide. I’ve complied a list of the best foods for bulking.
As a note, I tend to try and go with natural, calorie-dense foods. I don’t suggest using weight gainer protein powders. Those things tend to be full of crap. I remember taking them a few years back, it took my gut a year to recover from taking those powders!
The Best Bulking Foods For Gaining Muscle
Below i’ll dig into the foods you need to be eating to add muscle mass! As with all good things, building muscle takes time.
Remember, the equation for adding muscle mass to your body is to eat a surplus of calories, with a focus on protein. I suggest 1 gram of protein per pound of bodyweight.
Use the foods below to start getting yoked!
1. Chicken
Chicken is the #1 food for building muscle. It is the best protein source on the planet. Chicken, especially chicken breast, is a lean, high protein food. If you are looking to add muscle mass, you will want to make sure to eat plenty of chicken.
Chicken has a great benefit in that it is very easy to cook. You can do stir-fry’s, bake it, broil it, etc…. The options are limitless.
2. Rice
Every aspiring muscle-builder is well-acquainted with rice. It’s a staple for many, and for good reason! Rice is an excellent source of carbohydrates and is easily digested. It is also very inexpensive. I recommend eating rice before and after your workouts..
One trick I have recently picked up is to make rice pudding and eat it at night after my workouts. It’s a calorie-dense food that is perfect for when you are looking to up your calorie intake. Plus it tastes amazing!
3. Sweet Potatoes
While rice is a great source of fast-acting carbs, sweet potatoes are a great source for slower digested carbs. This is due to sweet potatoes low glycemic index. To keep it simple, you want low glycemic carbs during the day, and high glycemic carbs before and after your training.
Sweet potatoes are awesome carb source for lunches. I like to cut them into strips and make baked fry’s. Throw a little cinnamon on there with some olive oil and you are golden!
4. Grassfed Beef
Getting in some quality grassfed beef is another great bulking food. Whether it’s steak, or simply ground beef, you can’t go wrong! I recommend looking for grassfed beef, it’s got a better omega 3:6 ratio, and tastes better (in my opinion). Plus, grassfed beef is higher quality than what you’ll find at your regular supermarket. Food quality is important!
A great meal prep idea is to take 6oz of ground beef and a cup or so of rice. Throw that in a tupperware with some broccoli and you’re set – a great bulking food!
5. Milk
Milk, and other dairy products, are a a fantastic source of protein (and calories in general). However, many people struggle with digesting dairy. So this food is more on a per-by-person basis. If you do fine with dairy, by all means include it.
Some of the best fair-rich foods I’d recommend are; milk, cheese, yogurt, and of course, a quality whey protein supplement.
6. Cod
Fish is a great source of protein + micronutrients. Eating fish like code (or salmon) is loaded with high amounts of protein and beneficial amounts of omega-3 fatty acids. Some people don’t like the smell/taste of fish, my recommendation is to make sure that you are buying fish fish. If it’s fresh it won’t have that “fishy” taste.
My go-to cod meal is to take a couple of fillets, sprinkle olive oil (extra virgin) on them, put some spice on top, then put them in the oven for 10-12 minutes. Comes out perfect!
7. Oats
Oatmeal is a great, low cost food for gaining muscle. It’s provides a ton of carbs, as well as a surprising amount of protein (8 grams of protein per 50g of oats). I like to make homemade granola, it’s declines and calorie dense.
I struggle with eating foods with gluten, so I always look for certified gluten-free oats. That’s just me though.
8. Peanut Butter
You know this food is on the list! Peanut butter is one of the best foods ever created. You can throw it on your oatmeal, put it in protein shakes, etc… the options are limitless!
My one tip with peanut butter is to make sure you buy from a high quality brand. Organic is best. Cheaper quality peanut butter has been linked to a host of health issues.
9. Sauerkraut
You may be wondering, why is sauerkraut on this list? The reason is because when you are bulking up you tend to eat a LOT of food. All of that foods has to be digested. Eating fermented foods (like sauerkraut) is a great way to help your gut out. Do yourself a favor and make sure to get some quality fermented foods (or a probiotic) in you every day.
10. Eggs
Eggs are an amazing food. They are a complete source of protein, which means they contain all of the amino acids that your body needs to rebuild your body. Eggs also have a high fat level, which is a nice bonus.
I recommend eating eggs in the morning – it is a great breakfast food item. Plus eggs are inexpensive, so you’ll be saving money.
If you want to eat your eggs as a sandwich, I recommend getting a egg ring. This will help to shape the eggs, and will allow it to fit better on the bread.
In Conclusion
I hope you find this article helpful. Comment below your favorite food for bulking. And remember, it takes time to build muscle. Having day-to-day consistency over a long time period will lead to success.