Hello, today I will tell you about the best foods that will help you to bulk. and in this article we will cover what diet you should follow and the amount of calorie, protein and fats you should consume to help you bulk and gain muscle faster. so stay with me until the end.

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Best foods for bulking

best foods to bulk with more muscle

Bulking up is actually easier than cutting but it doesn’t mean you will get it without hard work. So to bulk there are foods you should eat that will help you bulk and there are exercise you should do to bulk but in this post we will cover only about the foods to help you bulk. and if you want an article for exercises to bulk you can read how to build muscle faster.

If you want to bulk you should eat foods that are high in protein. and you should eat more calorie than you burn which means you need a calorie surplus because the more calorie you eat the less your body use the protein as a calorie and it will use most of the protein you eat to build your muscle, but you should eat foods that contain healthy carbs and not foods with calorie from simple carbs and refined foods.

So I prepared you a list of foods that contain a high amount of protein and foods that will provide you with healthy calories.

Foods that contain high protein

foods with high protein

Chicken

:-chicken is one of the healthiest source of protein. and it contain a high amount of protein in it and chicken also contain a high amount of zinc which will help you boost testosterone that will help you build muscle faster. so eating chicken will be a good choice to bulk up. but chicken contain no carbs in it so to get the calorie you need for your body you need to eat other foods that are packed with healthy calorie which will be mentioned letter in this post. You can get 30 gram of protein and 170 calories per 100 gram of chicken.

Lean beef

:-lean beef is another good source of protein and it also contain a high amount of protein which makes it a good alternative for chicken. but the bad thing about the beef is that it contain some amount of unhealthy fat. but you can decrease the amount of unhealthy fat from the beef by removing the white part of the meat. You can get 22 gram of protein and 145 calories per 100 gram of lean beef (95% lean).

Greek Yogurt

:-Greek yogurt is also a good source of protein. and they contain good amount of healthy fat which can increase the absorption of minerals in your body. the other thing that makes Greek yogurt good is that most of the protein in it is whey protein which could be absorbed by your body faster than any other type of protein so you can also use yogurt/milk after workout to help you recover and build muscle faster. You can get 24 gram of protein and 210 calories per 1 cup of yogurt.

Nuts:-nuts are a good source of protein which contain a high amount of protein in it. and nuts are a good source of protein mainly for vegan and for people who don’t use dairy products. but nuts don’t contain some types of essential amino acids so to get all types essential amino acids you should combine it with other protein sources like wheat or barley. You can get 28 gram of protein and 170-190 calories from 100 gram of nuts.

Legumes

:-legumes are another plant based protein source foods which contain a high amount of protein. and they could be another protein choice for vegans. but legumes contain an element called phytates which is a bad element that decrease the absorption nutrients in your body. so to stop the job of these phytates you should cook the legumes well. but don’t overcook them because you could lose essential nutrients in the food. You can get 18 gram of protein and 180-250 calories per 100 gram of legume.

Eggs

:-eggs are a protein rich animal source foods. it contain a good amount of healthy fats and it is a calorie dense food which can help you bulk up faster. addition to that eggs are very nutrition loaded. but eating the egg raw can lead to some health problems because of the parasites that are found in raw eggs so to avoid those parasites in the egg you should cook the egg well. You can get around 6 gram of protein and 70-80 calorie from one cooked egg.

Foods that provide healthy calories

foods that provide healthy calorie


Rice

:-rice is one of the healthiest sources of calorie which contain a low amount fat. and it is moderately calorie dense food and contains a moderate amount of protein. so you can get a good amount of calorie with a single serving. and it is a good calorie source for vegans too in addition to that you can get a good amount of zinc from rice which is one of the main nutrients that will help you boost testosterone. You can get 120-150 calories per 100 gram of rice.

yogurts

:-yogurt is another good source of calorie which contain a good amount of healthy fat. it is also more calorie dense food and it contain a good amount of protein in it too. so it is a good choice but if you can get fortified yogurt it is better than the regular yogurt because it contain a lower fat and a higher protein content. You can get 160-180 calorie from 1 cup of yogurt or 230 gram of yogurt.

Potatoes

:-potatoes are very great source of calories and it is suitable for vegans and for people who don’t use dairy products they are also cost effective. and the best thing from potatoes are the starch inside them have higher probability to be stored in your muscle in the form of glycogen which will help you get bigger muscles. You can get around 120 calorie from 1 medium sized potato.

Nuts

:-nuts are another plant based source of calorie they have been mentioned above as good protein source. and we mentioned them here again because they are good source of calorie. and they are very great source of protein for vegans and for people who don’t use dairy products. You can get around 170-190 calorie from 100 gram of nuts.

Whole grains

:-whole grains are one of the calorie densest foods. whole grains contain mostly complex carbs and they contain a very little amount of fat. so they are a good source of carbs with an effective cost. You can get 200-270 calories from 100 gram of whole grain.

Oily fishes

:-fishes are one of the healthiest foods you can find anywhere. fishes contain a high amount of healthy calories and they contain healthy fats which makes it the best calorie source for any one. You can get around 200-280 calories from 100 gram of oily fish.

These were the best foods to help you build muscle and bulk faster. but don’t eat too many calories because you will end up with more accumulated fat than your muscle so getting a calorie surplus of 400 to 800 calories is enough. If you don’t know the daily calorie expenditure of your body you can use this calorie calculator to estimate your daily calorie expenditures and you will add 400-800 calorie to that number then it will be the daily calorie consumption you need to bulk. and you can use this protein calculator to estimate the daily protein consumption you need to bulk. In addition to those foods boosting your testosterone will help you a lot to build your muscles faster. so you can read this article about the best foods to boost testosterone.

to get the most out your workout you can purchase this whey protein supplement on amazon(5 pounds) at 58.64$ which you can use pre and post workout.(with limited time discount)and you can purchase this casein protein supplement on amazon (4 pounds) at 52.99$ which you can use before bed to help for your muscle recovery during sleep.(with limited time discount)Thanks for reading this article. if you want to get our latest posts subscribe to us and you will get notification directly to your inbox. and if you want me to write about something you can comment me.