Gaining muscle is more than just working out. While proper exercise is good for your body, you’ll need adequate nutrition to see gains.
Long story short, your muscles need an extra number of calories to help you recover and gain energy–and you’ll want to ensure you’re eating the right foods.
It’s easy to get bogged down in this step: What foods should I eat? How much? Luckily, there are many tools to help your fitness journey.
We’ve put together a list of all the best bulking foods. We’ll show you all the most significant proteins and supplements to keep your muscle gain high.
How to Gain Muscle
Gaining muscle is a process. While we’d all love to lift weights and see a change, it’s unrealistic.
To gain muscle, you must eat more calories than you typically do– around 15-25%. For instance, if your daily intake is 2,000 calories, you may want to add 300 to 500 calories to see a difference.
These added calories are called a calorie surplus and give your muscles the energy they need to recover. But you should be careful of just what calories you eat.
Clean vs. Dirty Bulking
Bulking comes in two different paths: clean and dirty bulking.
The first is careful and precise: a clean bulker will follow specific calorie gains and eat healthy nutrition to help provide the body with essential health and energy. The downside? Clean bulking may take longer to see results – but they’re more likely to last.
Dirty bulking does the opposite. This gain style aims to gain muscles as fast and ferociously as possible, without care for specific calories or food groups. The need for food can lead to unhealthy, high-calorie choices, like fast food. Dirty bulking keeps your muscle growth fast, but you’ll sacrifice long-term health.
We recommend building muscles in the healthiest way possible. Thus, we’ve listed the most nutritious, best-bulking foods.
Best Foods for Bulking
For muscle growth, we recommend high-protein foods that exceed your daily calorie intake.
Eating these proteins alongside healthy fats, carbohydrates, vitamins, and minerals will keep your body fit.
Bulking Foods List
Consider these high-quality, protein-heavy foods. Eating a mix ensures you’re filling your body with all the variety and nutrients it needs.
1. Chicken
Lean chicken is a classic bulking meal. Three ounces of chicken can provide nearly 26 grams of protein. It also contains high amounts of vitamins B3 and B6, assisting muscle growth.
2. Whole Eggs
Don’t underestimate the power of a good egg. This leisurely breakfast may give you the added boost needed to bulk up. One large egg provides 6 grams of proteins. Incorporating these into your routine will keep you stocked up on protein.
3. Beef
Beef serves as another excellent source of protein, with 3 ounces providing 22 grams of protein. Adding steak to your dinners can help you gain weight and muscle mass.
4. Salmon
Salmon contains a deceptive amount of protein for its light texture and flavor. Three ounces of salmon contain around 22 grams of protein and a host of omega-3 fatty acids.
5. Quinoa
While quinoa won’t fulfill your diet, it can easily complement it. This whole grain provides a wide range of healthy carbohydrates and will help maintain energy for your workout. It’s also a complete protein, meaning it contains all the essential amino acids.
6. Greek Yogurt
Greek yogurt contains more protein than you’d think– up to 20 grams in a single cup. This easy meal can help keep your body weight and your muscles growing.
Bulking with Protein Shakes and Supplements
Eating natural foods and proteins are great ways to gain muscle– but protein shakes and supplements can help provide a leg up.
Ultimate Nutrition offers a wide array of shakes and supplements to gain muscle. We’ve categorized a list of all our favorites.
Our Bulking Supplements List
ISO Sensation 93 provides the ultimate blast to keep your muscle growth high. Add this protein powder to your meal plan to help you get all the protein you need. Build your muscle with 30 grams of protein.
ProStar 100% Whey Protein keeps up the heat with 25 grams of protein isolate. Either of these options will give you the pace you need to gain consistently and efficiently.
Try our Pure Muscle Carbs Advanced Training Formula for a different option. This grape-flavored formula will help your body recover after an excellent workout.
Possible Side Effects
We recommend you consult with your physician before taking a new supplement. Though supplements are generally healthy, it’s critical to research before taking them and to keep an eye on any symptoms. Your health is more important than any possible muscle gain.
Gain Muscle With Ultimate Nutrition
By being disciplined and eating nutritious foods, you’ll meet your bulking goals in no time.
Remember to prioritize careful, precise bulking over dirty bulking. Being mathematic will help improve your long-term health. In the meantime, meet your calorie surplus with dense, protein-heavy foods.
For an increased bonus, explore our supplements. We have different powders for different goals, whether you want to lose weight or improve your recovery time. For other meal ideas, check out our meal prep ideas for muscle gain ideas.
Wherever you’re at in your journey, it’s not too late to build muscles. Start eating right today – you’ll be down the path in no time.