Bulking and bodybuilding go hand in hand, and to bulk effectively, you’ll need the right bodybuilding foods. There are so many options out there it seems hard to choose, but it doesn’t have to be that way. Here is a list of some of the most effective bodybuilding foods for putting on mass when trying to bulk.
Chickpeas and Other Legumes
Legumes, like chickpeas, lentils and peas, are a great source of plant-based protein. According to the USDA, one cup of cooked chickpeas contains around 15 grams of protein. The benefit to eating legumes is that they’re high in fiber, which helps keep you full and satisfied. They also provide many other nutrients, including folate, iron and magnesium.
Brown Rice, Quinoa, and Oats
The best bodybuilding foods for bulking are healthy, nutritious and packed with protein.
The most important part of any weight lifting program is the diet. If you want to build muscle, you need the right balance of carbohydrates and protein.
Here are some great foods that you can add to your diet:
Brown Rice: Brown rice is a great source of complex carbs which are needed to fuel your muscles during exercise. It also has a decent amount of protein as well as many other essential nutrients like B vitamins, iron and magnesium.
Oats: Oats provide slow-digesting carbohydrates which will keep you full for longer and help maintain blood sugar levels during workouts. Quinoa: Quinoa is another grain high in protein and an excellent source of iron, calcium, magnesium and phosphorus. Quinoa also contains all nine essential amino acids which makes it an excellent source of plant-based protein.
Quinoa is easy to prepare — just add it to boiling water or vegetable broth and simmer until tender (about 15 minutes). It can also be used in place of rice or pasta in soups or stews as well as baked goods like muffins, cakes and cookies!
Lean Beef
Lean beef is a great source of protein and iron, which your body needs for growth. It is also a good source of zinc and B vitamins. The best cuts of lean beef include sirloin steak, filet mignon, flank steak and top round roast.
Lean ground beef can be substituted for ground turkey or chicken in many recipes. Use it in place of ground beef in tacos or chili. You can also make meatloaf with lean ground beef instead of the traditional red meat version.
If you’re looking for a quick meal that will fill you up, try making a burger patty with lean beef. To save time and money, buy pre-made patties at the grocery store instead of making them yourself. Just add condiments like ketchup or mustard to complete your meal!
Chicken Breast and Turkey Breast
The best bodybuilding foods for bulking are those that are high in protein and low in fat.
You’ll find plenty of lean meats, such as chicken breast and turkey breast, on the list.
However, you don’t have to be a meat eater to build muscle. There are plenty of other foods that can help you gain weight.
Let’s look at some of the best bodybuilding foods for bulking:
Chicken Breast and Turkey Breast – These are both great sources of protein and contain very little fat. You can buy them frozen or fresh and cook them in a variety of ways including frying, baking, grilling, poaching and microwaving.
Whole Eggs – Eggs are another excellent source of protein as well as healthy fats (the yolk). They also contain B vitamins, vitamin D and minerals such as selenium (which helps your body absorb calcium). You should aim to eat at least six eggs per week if possible but no more than ten because they contain cholesterol which can be problematic for some people with heart disease or high blood pressure.
Lean Beef – Lean beef is an excellent source of protein but it should only be eaten once or twice per
Salmon and Tuna
Salmon and tuna are both excellent sources of protein, but they differ in the types of amino acids they contain. Salmon is high in arginine, which promotes nitric oxide production, while tuna is higher in lysine, which helps to preserve muscle mass.
Both fish are also rich in omega-3 fatty acids, which help to reduce inflammation and improve blood circulation. In addition to being an excellent source of protein, salmon also contains creatine and B vitamins that can help you build muscle mass faster.
Tuna is a good source of omega-3 fatty acids, which help boost your energy levels during workouts and prevent muscle fatigue. Tuna is also rich in potassium and vitamin D, which assist with muscle recovery after intense workouts so that you can build more muscle with less soreness.
Nonfat Greek Yogurt
Nonfat Greek yogurt is a great source of protein and calcium. It also contains probiotics, which are good for gut health.
A study published in the Journal of the American College of Nutrition found that consuming nonfat Greek yogurt regularly can help improve blood pressure, cholesterol levels and blood glucose levels, which are all risk factors for heart disease.
The probiotics in nonfat Greek yogurt may also help to prevent colon cancer because they inhibit the growth of certain types of bacteria in the colon that have been linked to this type of cancer.
Chicken Breast
Chicken breast is another great source of protein and it’s very lean meat — it’s one of the healthiest proteins out there! Chicken breast is also low-calorie and provides a lot of vitamins and minerals such as niacin, vitamin B6, selenium and zinc.
Egg Whites
Egg whites contain high-quality protein but no fat or cholesterol — they’re one the best sources out there if you’re looking to build muscle mass while losing fat! Egg whites are also loaded with vitamins B12 and B2 (riboflavin), selenium and phosphorus.
Conclusion
Fruits and nuts are also great for bulking up, as they have healthy fats and plenty of vitamins that your body needs. As always, it is best to avoid overeating when bulking, as gaining too much weight too fast can cause some health issues.