Ladies and gentlemen, summer is coming and it is the perfect season to show off your body and get admiration. Now it's literally the best time in human race history to bulk up. So if you need any tips in order to get great results, then make sure these top 10 foods for bulking are part of your diet!
1.Whole Milk and Cottage Cheese
In case you have thought to avoid dairy products, you should take into consideration that whole milk is a great way to stock up on calcium and add extra fat and calories to your diet, with around 150calories per glass! For example, you can start by consuming cottage cheese and whole milk which will provide you with a good source of protein to help build muscle. On the other hand the fat, carbohydrate and lactose helps restore your muscle glycogen stores and maximise your muscle building potential. And if you think that's complicated to introduce it your daily routine, here's how you can do it: start by consuming whole milk with your post workout protein shake or enjoy a pot of cottage cheese before bed. If you want a personal recipe, you can try cottage cheese with nuts and a scoop of chocolate nut.
2.Nuts and Nut butters
If you want great results, you should get nuts about nuts. Any person passioned by their looks and body health, probably you already know that they are energy dense and full of healthy mono unsaturated fats…this is the reason that nuts and nut butters are perfect for bulking! Start with small servings of nuts which provide a large amount of calories in addition to protein and fat, about 300 calories per 50g! On top of that, nuts and nut butters are packed full of essential micronutrients and minerals including magnesium, phosphorus, selenium and zinc, all of which are essential when it comes to maintaining your nutritional status to a healthy level and building muscle mass. So whenever hunger kicks you, try snacking on a handful of nuts. Also, here's one ultimate snack cover: a banana in peanut butter. Absolutely delicious! But … be careful and not exagerate with too much nuts as they are highly caloric and consumed in big quantities they can destroy your plan.
Salmon and other sources of fatty fish can be successfully included in your bulking diet. In fact, even the government of UK recomends eating at LEAST one portion of fatty fish a week. Salmon is full of MUFA- mono unsaturated fatty acids which are super healthy and great for clean bulking! In addition, the benefits of a large dose of omega 3 include joint care improvement and cardiovascular health! During intense training try and consume at least 3-4 servings of fatty fish per week!
Do you already feel a superhero? Not so quickly. Maybe after you’ve stocked up on this super fruit you can consider yourself as one! Avocados contain mono unsaturated fats such as oleic acid which are perfect for adding healthy calories and fat to your diet. Apart from being a healthy source of calories, eating avocado during bulking season also brings a high amount of antioxidants and vitamins including vitamin E – helping to improve cardiovascular health and your overall well being. So here's one quick options to add it in your meals: try mashed avocado on rice crackers, in a salad or even better in homemade chocolate protein pudding and protein truffles!
Don't fall into the trap of using only the egg whites and throwing to the bin the yolks. Whole eggs are great for getting a good source of protein and fat with around 75 calories per egg! Many people, especially those higly interested in bulking their body, consider eggs to be unhealthy due to their saturated fat content and high cholesterol, but we can bet that you don't know that eggs are high in healthy cholesterol? And unless you’re eating 12 eggs a day the saturated fat content shouldn’t be a problem! Start consuming whole eggs and get in a good source of fat and protein by making a whole egg omelette or some delicious scrambled egg!
Red meat is often people's number one choice when it comes to getting the perfect physique lean sources of protein. But consuming red meat is great for bulking for tons of reasons such as: a high source of fat and protein, which when consumed regularly can help the growth of muscle mass. Furthermore, red meat is high in heme iron! Generally, in the diet there are consumed two types of iron – heme iron and non- heme iron- whereby the absorption of these two types of iron differs significantly in the body. For example, the absorption of non- heme iron is largely effected by other dietary factors and foods- the absorption of heme iron however is unaffected by other foods in the diet. When building muscle and training hard, getting an adequate amount of iron is essential. So go ahead and try a delicious steak for your next meal.
7.Coconut and Olive Oil
A bulking diet is also about oils and coconut and olive oils are great to add. Small changes are decisive for big steps in your transformation, so start using more coconut and olive oil in cooking and meal prep. And above all this, these oild don't leave you so full you want to burst!
When it comes to bulking- most people think only about protein, protein, protein and fat. But come on guys, carbohydrates are an absolute must! So forget cutting carbs to a minimum, now is the time to treat yourself and enjoy your meat and potatoes! Sweet potatoes are jam packed full of carbohydrates with the average potato providing around 40g of carbs and tons of vitamins and minerals! What’s more, if you’re persistent and try to avoid sugar, sweet potato is great for satisfying your sugar needs and can be succesfully incorporated into tons of protein recipes- such as this sweet potato protein brownie recipe! Try adding a portion of sweet potato to your meals and reap the bulking benefits!
We have spoken about everything: milk, eggs, meat, nuts, but we haven't yet included oats. So here they come! Oats are another great source of complex carbohydrates that can really give you a helping hand during bulking season. Oats are an amazing source of fibre and complex carbohydrates that are a great aid in digestion but more importantly provide a sustained release of energy. They are just perfect for a pre workout meal. In addition to this oats can add a healthy source of fat and calories to your diet without leaving you feeling too full.
Last but not least- the most well-known sweet sin. If you simply cannot let go of sweets, dark chocolate is the perfect fit. It is a great way to fix your sugar cravings! What’s even more, chocolate with over 75% cocoa content is full of antioxidants and monounsaturated fats! For the ultimate bulking treat- try a banana covered in peanut butter and dark chocolate!
A Take Home Message
If you’re bulking and don't take into consideration at least a few of the above tips for bulking foods in your diet you could be making some serious mass gaining mistakes! Don't worry, you still have time to rethink your diet and enjoy this year’s bulking season and get amazing results!