To gain weight in bodybuilding, you need to increase your calories
but not all calories are the same though in terms of value. You
can either get on a "clean bulk" or "dirty bulk".
"Clean bulk" simply means eating healthy foods that
will make you gain weight which is not the case with "dirty
bulk" whereby you can eat anything including lots of saturated
fats and this is not healthy. The "clean bulk" is usually
the most recommended in bodybuilding and consists primarily of
eating complex carbohydrates, lean protein and healthy fats. Here
are 12 best foods for bulking up for bodybuilding:
Oats - As a complex carbohydrate, rolled oats are not only
great in providing sustained levels of energy but can be used
as a bulking food as well. In 1 cup(82 grams) of regular rolled
oats, there are 380 calories. Rolled oats are also high in protein,
healthy fats, fiber and magnesium which makes it a good bodybuilding
food. Start your day with a big bowl of rolled oats.
- Although not very popular in the nutrition world for bodybuilding,
quinoa is a food which should have its own merit. Quinoa is a
seed and when cooked, it becomes fluffy, creamy and slightly crunchy.
Quinoa is definitely a great bulking food with 223 calories in
1 cup(185 grams) of cooked quinoa. While quinoa is basically a
complex carbohydrate, it also packs protein, healthy fats, fiber
and potassium. It's really a healthy food for bulking.
Rice - Rice is a common staple food for many people and in
the bodybuilding world, brown rice is favored more than white
rice. Brown rice is a complex carbohydrate packed with fiber and
anyone on a bulking diet can include it for its numerous health
benefits as well. 1 cup(195 grams) of cooked brown rice yields
Potatoes - Sweet potatoes need no introduction as they are
a popular bodybuilding food for good reasons. Packed with complex
carbohydrates, fiber and potassium, they are one of the healthiest
foods for bulking up at 114 calories in 1 cup, cubes(133 grams).
They are also a good source of vitamin A. Eating sweet potatoes
regularly will definitely allow you to make great muscle gains.
- Commonly known as a fatty fish, salmon ranks as one of the best
sources for protein as it also provides omega-3 fats which are
vital for bodybuilding. So basically you get two in one: Protein
+ Healthy Fats. In ½ fillet(198 grams) of cooked wild atlantic
salmon, you get 281 calories and 39 grams of protein.
- Bison meat is one of the leanest red meats you can get. Packed
with protein and low in fat, bison meat is quickly becoming more
popular among bodybuilders. In 8 ounce(227 grams) of lean bison
meat, you get 248 calories and 48 grams of protein.
- If there one fish most talked about in bodybuilding forums,
it's tuna. One of the main reasons is it's so easily available
and affordable notably the canned tuna but yet is packed with
high amount of protein and healthy calories. In 1 can(6.5 oz)
tuna in water, drained, you get 194 calories and 42.6 grams of
Breast - One of the most popular protein in bodybuilding,
the chicken breast has definitely made a big impact in nutrition.
If you're bulking up, eating chicken breast on a daily basis will
skyrocket your muscle building goals. Since you're on a "clean
bulk", it's better to remove the skin which contains saturated
fats. In 134 grams of boneless skinless chicken breast, you get
130 calories and 29 grams of protein.
Eggs - Eggs are a staple food for many bodybuilders and popular
for breakfast. If you're bulking up, eat whole eggs instead of
just the egg whites. The egg yolk has lots of nutrients like protein,
vitamins, minerals and healthy fats too but as it contains a small
amount of saturated fats like 1.6 grams per 1 large boiled egg,
it's best if you limit your intake to 2-3 whole eggs per day.
One large egg contains 78 calories and 6 grams of protein.
Virgin Olive Oil - If you're on a bulking diet, the best way
to up your calories is to increase your fat intake notably from
healthy fats. My first healthy fats choice is without any doubt
extra virgin olive oil. Easy to ingest with a simple drizzle in
foods, it's a fast way to increase your calories healthily. 1-3
tablespoons of extra virgin olive oil everyday can give you a
calorie surplus of 119, 238 and 357 respectively. Extra virgin
olive oil is high in monounsaturated fats notably oleic acid which
is good for the heart but just because it's healthy doesn't mean
you should abuse as it also contains a small amount of saturated
fats per tablespoon like 1.9 grams.
Avocados - Commonly known as the fatty fruit, avocados
are one of the best fruits in the world due to its high amount
of heart-healthy monounsaturated fats. As a result, avocados are
also renowned to be calorie-dense and can easily be included in
a bulking diet. In 1 cup, sliced(146 grams), you get 234 calories.
You should not eat too many avocados as they also have some saturated
fats. Packed with a great amount of potassium at 708 mg per 1
cup, they are also effective for muscle recovery.
Peanut Butter - Just like olive oil, you can load up the calories
simply by using a tablespoon or more of natural peanut butter.
Considered to be a great bulking food and enjoyed either in oats,
bread or eaten alone, peanut butter is loaded with healthy fats
and contains 100 calories per tablespoon and 5 grams of protein.
you're skinny or an ectomorph, adding these 12 bulking foods to
your nutritional plan will definitely give you the muscle gains
you're coveting for with hard training, time and patience. Good