Top High-Calorie Foods for Bulking Up and Muscle Gain

September 20 2024, by Sandesh Prasannakumar, 9 min reading time

Building muscle is a complicated effort that requires dedication, discipline, and a strategic approach. Lifting weights and progressive overload are definitely key factors for muscle growth, but so is having enough calories to feed your body. This will be the bulking period when you will be focusing on eating more calories than you burn to support muscle growth and add more strength. This article will look at several high-calorie foods you should include in your bulking diet to enable you to meet your muscle bulk goals.

Understanding Bulking

Protein represents the main constituent of muscles, and thus, the synthesis of protein – the process of fabricating new muscle tissue – plays an essential role in muscle growth. However, the muscle growth is not only dependent on protein intake. Your body would also require energy to work out and recover. This energy is supplied by different macronutrients, i.e. carbs and fats. While protein is important, bulking is not only about stuffing your calories, irrespective of where it’s coming from. In this context, the emphasis should be on making nutrient-packed, high-calorie foods your main food source which will supply your body with energy needed for building muscles and overall health.

Top High-Calorie Foods for Bulking

Here's a breakdown of some of the best high-calorie foods to incorporate into your bulking diet.

Lean Protein Sources

• Lean Beef: Lean meats like sirloin and flank give your body a protein, iron, and creatine source that might be useful in building muscle strength.
• Chicken Breast: When it comes to bulking food, chicken breast provides low fat and high protein and adds up the essential amino acids to the muscle mass. However, in a bulking stage, you may include chicken thighs with their skin on for the various calories and healthy fats they contain.
• Fatty Fish: Fatty fish, including salmon, tuna, and sardines, are great sources of protein and omega-3, which are necessary for muscle growth and good health, while at the same time providing healthy calories, which may help stay warm when temperatures are lower.
• Eggs: Whole eggs are a complete protein source, and their healthy fat content and choline (which is a part of muscle function) offer plenty of benefits. Strive for the intake of 2-3 whole eggs every day, along with a bulking phase.
• Greek Yoghurt: Greek Yoghurt contains a high amount of proteins and calories, and it is great for taking as a snack or mixing with smoothies to add protein and creaminess.

High-Calorie Carbs

• Brown Rice: Brown rice is a carbohydrate powerhouse as it is a source of complex carbs that are released steadily into your bloodstream during workouts, which also aids in muscle recovery. However, white rice or sweet potatoes can be used for bulking, provided brown rice is part of your meal plan.
• Quinoa: This nutritious grain delivers complete proteins for vegetarians and vegans, and it's also a complex carbohydrate source and an important nutrient.
• Sweet Potatoes: Sweet potato comes with complex carbs, fibre and a whole range of essential vitamins and minerals, which work towards overall health as well as serve as a good building block for muscles. Their higher calorie content than regular potatoes makes them an excellent option for bulking.
• Whole-Wheat Bread and Pasta: Pick whole wheat variants over refined grains in terms of carbohydrates and vitamins like complex carbohydrates and fibre, which are crucial in the energy production stage.
• Oatmeal: Oatmeal, due to its complex carbs and fibre, provides energy for a longer period of time. It is a perfect pre-workout or breakfast choice, but include calorie-dense additions, like nuts, seeds, or fruit, to this dish during a bulking period.

Healthy Fats

• Avocados: Avocados have good monounsaturated fatty acids, fibre, and vitamins. They are versatile and can be added to meals or snacks to provide appetite satiety and promote overall health at the same time while supplying additional calories to the system.
• Nuts and Seeds: Nuts and seeds provide high-quality fat, protein, fibre, vitamins, and minerals. They could be the answer in the case of sustained energy, healthy fats, as well as extra calories which play a huge role in muscle building.
• Nut Butter: Nut butter, such as peanut butter or almond butter, is a convenient food high in calories and protein, as well as having healthy fats that are great for the body. Use them on whole-wheat bread or crackers, or eat them with apple slices in order to make a convenient snack.
• Olive Oil: Olive oil is not just a rich source of monounsaturated fats, but it also contains an abundance of antioxidants. Use it for sprinkling on salads and vegetables or for cooking to give your meals trans-fat-free, tasty and health-giving calories.
• Fatty Fish: Earlier, we spoke about how fatty fish such as salmon, tuna and sardines contain omega-3 fatty acids, good fats and protein for diet. They are a double edge sword for bulking as they provide micro and macronutrients, as well as instant energy needed by the body to function.

Dairy Products (Optional)

• Milk: Whole milk is an excellent source of protein, carbohydrates, healthy fats, and calcium. Supplementing your post-workout smoothies with whole milk or sipping a glass of milk with your meals will help conveniently meet your calorie needs.
• Full-Fat Cottage Cheese: Cottage cheese is a source of high-protein and low-calorie. During a bulking phase, eating full-fat cottage cheese may give you extra calories and make you feel satiated for a longer time.

NOTE: Refrain from including these in your diet if you are lactose intolerant, or consider consulting with your doctor.

Starchy Vegetables

• Corn: Corn, a starchy veggie, contains complex carbs that provide us with extra calories. It can be prepared in different ways, such as grilled, roasted or added to other dishes like stews and fries.
• Peas: Peas provide us with nutrients that are rich in protein, carbohydrates, and fibre. They can be consumed alone, added to salads or placed into stir-fries and various other recipes.

High-Calorie Fruits

• Bananas: Bananas, together with potassium as a key nutrient, remain one of the most available sources of carbohydrates. Not only can they be a great pre-workout snack, but they can also be added to smoothies as a bonus slim and nutrient source.
• Dried Fruit: Dried fruits like raisins, dates, and figs are a uniquely found supply of natural sugars, fibre, and different vitamins and minerals. These provide a convenient and high-calorie snack substitute. Yet, you should watch out for the portions because of their high sugar content.

Conclusion

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