Healthy bulking is a practice done by many bodybuilders. Also known as clean bulking, healthy bulking helps us fuel our bodies by consuming more calories than we burn. The point is to prevent those extra calories in your calorie surplus from becoming fat cells (and causing fat gain) by eating healthy foods.
Wondering what healthy foods can help you increase your calorie intake and build muscle? Keep reading to learn more from the experts at My Fit Foods.
What Are the Best Healthy Bulking Foods?
Unlike dirty bulking — in which bodybuilders eat anything they want to hit those high-calorie goals — clean bulking requires you to eat foods that are actually good for you.
Not only do these options include the macros that you need for a successful round of strength training (AKA protein, carbs, and fats), but they also have plenty of micronutrients in the mix as well. More vitamins and nutrients? Sign us up.
1. Avocado
Not only is an avocado tasty, but it’s versatile, too. Grab some whole-grain tortilla chips and make a little guacamole, or slice an avocado and place it on your post-workout salad or sandwich.
Either way, you’ll get to enjoy all of its nutritional benefits, including plenty of fiber, monounsaturated fats (which can help build up your ab muscles), and a number of vitamins and minerals.
2. Potatoes
Who doesn’t like the almighty potato? Whether you prefer them mashed, baked, fried, or au gratin, these root vegetables are definitely something you’ll want to add to your healthy bulking shopping list.
These little wonders contain a lot of starch, fiber, and a heaping helping of potassium. Feel free to add potatoes to your daily diet if you want to receive all of their benefits.
3. Pistachios and Other Nuts
Any type of nut is a smart, high-protein addition to your diet. However, nothing beats pistachios. Not only are they tasty when lightly salted, but they also contain minerals like magnesium and omega-3 fatty acids, an important antioxidant.
Plus, pistachios have a lot of fiber, so they’ll make you feel fuller longer — helping you avoid breaking your diet by reaching for junk foods.
Want butter? Rather than reach for butter made from milk, select a nut butter instead, like peanut butter. This will give you all of the benefits of nuts and stop you from eating butter that contains a lot of saturated fats.
4. Healthy Oils
Of course, you’ll need something to cook these healthy foods in. This is where healthy oils come into play.
Rather than using standard vegetable oil — which has been heavily processed and doesn’t have the same nutritional value as your other options — think outside of the box. Oils like safflower, avocado, and olive oil are all better choices than veggie oil since they can add crucial vitamins and minerals to your meals.
5. Sweet Potatoes
Yams not only contain all of the starch and fiber of regular potatoes, but they also have carotenoids.
These compounds can prevent cell damage, helping you avoid getting injured while lifting weights.Sweet potatoes are also filled with potassium, which helps prevent muscle cramps.
6. Berries and Other Fruits
Although any type of fruit is a yummy choice for healthy bulking, berries are at the top of our list. Filled with vitamin C that boosts your immune system and helps keep your joints healthy, there are plenty of reasons to have a handful or two of berries as an afternoon snack or sprinkle them on top of your favorite low-fat Greek yogurt.
Meanwhile, other fruits like bananas contain a large amount of potassium, making them a nutrient-dense food to consider adding to your bulking diet as well.
7. Seeds
How does a little extra protein and fiber sound? Add a cup of flax seeds to your morning protein shake or smoothie, or top a salad off with some hemp or chia seeds. They’ll also add to the overall flavor of your meal while providing crucial micronutrients.
8. Beans and Other Legumes
The sheer amount of fiber and protein in beans makes them something smart to add to your daily diet when muscle mass is on your mind. Choose from one of the many types of beans, including navy, kidney, pinto, great northern, black beans, and legumes like chickpeas.
Looking for meal suggestions? Consider using refried beans (made with healthy fats) or hummus as a tasty dip for some whole-grain crackers. Pork and beans made in a crockpot and split pea soup are other delicious options to switch up your weekly bean-filled meal plan.
9. Poultry and Beef
Any meat you choose to include in your diet should be lean. Otherwise, you’ll end up eating too much fat, which can lead to the wrong kind of weight gain.
Since you need plenty of protein in order to watch your muscles grow to your desired size, adding a bit of meat to your diet can make a world of difference. Poultry, such as chicken and turkey, is always a good option. Sure, a whey protein powder and other supplements can help you get those grams of protein you need in a day, but a delicious turkey leg won’t hurt either.
Red meat can work, too, as long as the cuts are lean and low in fat — remember, lean meat is the key to lean muscle. Just be mindful of your cholesterol when you choose a red meat. Reach for roasts and steaks instead of ground beef burgers for your daily protein intake when red meat is in the mix.
10. Fish
Speaking of lean proteins, it doesn’t get any leaner than fish. Some people prefer saltwater fish, like tuna, while others like to eat freshwater options, including bass.
No matter which fish is your go-to, you should make fish the centerpiece of some of your meals. Delicious side dishes that go well with broiled, baked, or grilled fish include potatoes, rice, and salads.
Protein-packed fish easily round out your diet and provide a break from all that chicken breast, and it’s a helpful option for bulkers with dietary restrictions that prevent them from eating other meats. (Pescatarians need to bulk, too!)
11. Whole Grains
Contrary to popular belief, carbs aren’t the enemy. Whole-grain bread, rolls, rice, and noodles should be added to your diet in order to fulfill your need for carbohydrates. These healthy carbs will give you the energy you need to get into the gym, start weight lifting, and gain muscle.
Unlike refined carbs, like white bread, whole wheat carbs don’t contain a lot of sugar, so they won’t make you crash once the sugar high has worn off. That’s why you’ll see plenty of diet plans opting for quinoa or brown rice instead of white rice, whether you’re looking for weight loss or entering a bulking phase.
Plus, whole-grain foods complement all of the other foods on this list beautifully.
12. Leafy or Cruciferous Vegetables
Vegetables fall under a number of categories. Some are starchy, like carrots and potatoes, while others are considered leafy or cruciferous. What’s the difference? The part of the plant that you eat, as well as its overall makeup, are what place them in varying categories.
For example, spinach is a leafy vegetable filled with plenty of vitamin C, fiber, and other micros. Other leafy veggies include lettuce, kale, collard greens, and even Swiss chard.
On the other hand, cruciferous vegetables include foods like broccoli, cabbage, cauliflower, and brussels sprouts. All are staples of a healthy bulking diet and should be eaten several times a day.
13. Eggs
This wouldn’t be a list of healthy bulking foods without eggs! Eggs are awesome because they make you feel fuller for a longer period of time. They also have plenty of protein (one standard-sized egg can have up to seven grams of it) and a lot of essential amino acids.
Whether you choose egg whites or embrace the yolk, eggs are one of the best things you should eat in your weight-lifting and bulking cycle.
Clean Bulking and Muscle Growth
Now that you know which 13 foods you should definitely add to your healthy bulking diet, it’s time to get started. Choose your maintenance calorie target, and start planning your bulking meals. Make sure to eat a little more than you usually would in order to give yourself some excess calories to turn into muscle, and you’re all set.
Have questions about clean bulking? Wondering more about what you can eat in order to boost your muscle growth? Contact us!
Sources:
Clean Bulking: Overview, Guide, and Best Foods | Healthline
Berries are among the healthiest foods you can eat | Harvard University