IF YOU’RE HOPING to gain muscle, eating so-called bulking foods are essential.
“Bulking increases size and muscle density,” says Julia Long, MPPD, RD, performance dietitian with RC13 Sports. ‘Bulking’ refers to the process of gaining muscle. “Men could be interested in bulking to increase power, strength, and physical appearance.”
As you’d imagine, you’ve gotta work hard, both in the gym and the kitchen, to bulk properly. It takes consistent strength training and proper nutrition for your body to build strength and size.
“This process involves consuming more calories than one burns, combined with strength training to ensure that the excess calories are used for muscle growth and not just increasing body fat,” says Ana Reisdorf, MS, RD, a registered dietitian and founder of The Food Trends.
Keep reading to learn more about bulking and the optimal bulking foods to blow up your muscles.
What is clean versus dirty bulking?
Just as ‘clean’ in other food contexts is used to refer to the health and wholesomeness of foods, so is it applied in the phrase ‘clean bulking.’ As Reisdorf says, bulking refers to increasing calorie intake with a focus on nutritious foods that are high in protein and healthy fats while maintaining a balanced intake of carbohydrates.
“This approach aims to build muscle with minimal fat gain,” she says. Meanwhile, ‘dirty’ bulking involves consuming a large surplus of calories from any source, says Residorf, and this includes less nutritious options like fast food or sugary snacks, often leading to quicker weight gain but with a higher increase in body fat.
“Clean bulking is advantageous because when utilizing real foods as opposed to processed, you also get the boosted micronutrient benefits from whole real foods,” expands Long. These extra micronutrients further support optimal performance potential, so you feel and perform your best through the bulking process, she adds, noting that unprocessed foods do not increase inflammation like processed foods do.
The 8 Best Clean Bulking Foods, According to Dietitians
Bananas
Long appreciates that bananas are a calorie-dense “quick carb” to help fuel your muscles to increase power potential. “Bananas also provide potassium, which is an electrolyte for optimal muscle function,” she says.
Sweet potatoes
Another top bulking food for Long, sweet potatoes are a complex carb and provide lasting energy for your muscles. “Sweet potatoes contain vitamin C and beta-carotene that support the immune system,” she adds of this nutrient-dense tuber.
Red meat
“Red meat is high in protein that supports muscle recovery,” says Long, noting that red meat provides B12 that supports energy production, as well as iron for oxygen transport. If you do eat red meat, eat it sparingly and opt for organic, grass-fed beef.
Whole milk Greek yogurt or whole milk Icelandic yogurt
As Long highlights, yogurt is packed with protein for muscle recovery along with calcium to support strong bones, which is important when putting on muscle. “Yogurt also provides probiotics to support gut health,” she says. “Whole milk yogurt is preferred during bulking to ensure that calorie needs are being met.” Buy unsweetened, plain yogurt and add your own fruit or toppings as desired to avoid added sweeteners found in flavored versions of dairy products.
Chicken breast
Do you know the grilled chicken breast king? He’s onto something. “Due to its high protein, but low fat content,” says Residorf, chicken breast is a solid bulking food for those looking to pack on the muscle
Quinoa
It’s technically a seed, but referred to as a whole grain, FYI. Well, however you want to classify it, quinoa is well worth including into your bulking diet. “Quinoa provides carbohydrates and a significant amount of plant-based protein,” says Residorf.
Nuts and nut butters
“Nuts support bulking because they are calorie dense and contain protein for optimal muscle recovery,” says Long, adding that nuts also contain antioxidants that reduce oxidative stress in the body so you can continue to feel and perform your best in the gym.
Eggs
Long says that eggs are a good choice if you’re bulking because they are full of protein to support optimal muscle recovery. “It is also easy to add as many eggs as you want into a scramble so you can customize the macronutrients to meet your needs,” she says. “Eggs also contain choline, which supports the nervous system and healthy muscle function.”
IF YOU’RE HOPING to gain muscle, eating so-called bulking foods are essential.
“Bulking increases size and muscle density,” says Julia Long, R.D., performance dietitian with RC13 Sports. ‘Bulking’ refers to the process of gaining muscle. “Men could be interested in bulking to increase power, strength, and physical appearance.”
As you’d imagine, you have to work hard, both in the gym and the kitchen, to bulk. It takes consistent strength training and proper nutrition for your body to build strength and size. “This process involves consuming more calories than one burns, combined with strength training to ensure that the excess calories are used for muscle growth and not just increasing body fat,” says Ana Reisdorf, M.S., a registered dietitian and founder of The Food Trends.
Keep reading to learn more about bulking and the optimal bulking foods to blow up your muscles.
What is the difference between clean and dirty bulking?
Oh, boy. Well, first know that that “clean” and “dirty” aren’t words Men’s Health uses to describe anything related to food unless it’s about how to wash produce. These words imply a certain morality, assigning that certain foods are “good” or “bad” when really all foods should be considered with equal moral judgement. Because it’s food.
But, regardless, you may hear those terms elsewhere, so here’s what other people mean when they say them.
Just as ‘clean’ in other food contexts is used to refer to the health and wholesomeness of foods, so is it applied in the phrase ‘clean bulking.’ As Reisdorf says, bulking refers to increasing calorie intake with a focus on nutritious foods that are high in protein and healthy fats while maintaining a balanced intake of carbohydrates. “This approach aims to build muscle with minimal fat gain,” she says.
Meanwhile, ‘dirty’ bulking involves consuming a large surplus of calories from any source, says Residorf, and this includes less nutritious options like fast food or sugary snacks, often leading to quicker weight gain but with a higher increase in body fat.
“Clean bulking is advantageous because when utilizing real foods as opposed to processed, you also get the boosted micronutrient benefits from whole real foods,” expands Long. These extra micronutrients further support optimal performance potential, so you feel and perform your best through the bulking process, she adds, noting that unprocessed foods do not increase inflammation like processed foods do.
Dirty? Clean? Whatever! Here are the foods you want to eat if you’re looking to bulk.
Bananas
Long appreciates that bananas are a calorie-dense ‘quick carb’ to help fuel your muscles to increase power potential. “Bananas also provide potassium, which is an electrolyte for optimal muscle function,” she says.
Sweet Potatoes
Another top bulking food for Long, sweet potatoes are a complex carb and provide lasting energy for your muscles.
“Sweet potatoes contain vitamin C and beta-carotene that support the immune system,” she says.
Red Meat
“Red meat is high in protein that supports muscle recovery,” says Long. Red meat provides B12 that supports energy production, as well as iron for oxygen transport.
Greek Yogurt
As Long highlights, yogurt is packed with protein for muscle recovery along with calcium to support strong bones, which is important when putting on muscle.
“Yogurt also provides probiotics to support gut health,” she says. “Whole milk yogurt is preferred during bulking to ensure that calorie needs are being met.”
Buy unsweetened, plain yogurt and add your own fruit or toppings as desired to avoid added sweeteners found in flavored versions of dairy products.
Chicken
It’s a fan favorite for a reason.
“Due to its high protein, but low fat content,” says Residorf, chicken breast is a solid bulking food for those looking to pack on the muscle.
Quinoa
It’s technically a seed, but referred to as a whole grain. However you want to classify it, quinoa is well worth including into your bulking diet.
“Quinoa provides carbohydrates and a significant amount of plant-based protein,” says Residorf.
Nuts and Nut Butters
“Nuts support bulking because they are calorie dense and contain protein for optimal muscle recovery,” says Long. Nuts also contain antioxidants that reduce oxidative stress in the body so you can continue to feel and perform your best in the gym.
Eggs
Long says that eggs are a good choice if you’re bulking because they are full of protein to support optimal muscle recovery.
“It is also easy to add as many eggs as you want into a scramble so you can customize the macronutrients to meet your needs,” she says. “Eggs also contain choline, which supports the nervous system and healthy muscle function.”
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