15 Best Bulking Foods for Effective Results

Key Takeaways

• Muscle-building phases–bulking, cutting, and maintenance–require tailored nutrition to optimize muscle gain. 
• Prioritize protein, healthy fats, and quality carbohydrates to fuel workouts and muscle growth.
• Emphasize whole foods like the fifteen bulking foods in this article to support sustainable bulking and less reliance on supplements. 

 {{mid-cta}}

‍

Whether you are a professional athlete or pursuing personal wellness, optimal nutrition is a key component of effective bodybuilding. Dietary changes can increase muscle mass and reduce fat mass while following a weight-lifting or resistance program. While protein is critical for muscle gain, consuming enough carbohydrates is essential for fueling muscle growth and providing energy for cardiovascular and resistance training. 

In this article, you will learn about the phases of muscle growth, ideal calorie intake and macronutrient balance for bulking, and a list of some of the best foods for healthy bulking.

Phases in Muscle Growth

The primary goal of bodybuilders is to gain muscle and lose fat, which is often achieved through subsequent phases followed by rest. Each phase requires specific nutrition, resistance training, and cardiovascular exercises. 

‍

1. Bulking

The first phase is bulking (or gaining as much muscle mass as possible). Growing muscle requires extra energy (or calories), emphasizing additional protein. The bulking phase helps you gain muscle with minimal fat gain. Bulking (also referred to as the off-season or clean bulking) can last for several months, longer for more experienced bodybuilders.^1,2 

2. Cutting

This phase occurs after the bulking phase to lose excess body fat while maintaining muscle. Restricted calories with increased protein, weight resistance, and increased cardiovascular exercise work together to burn more calories and maintain muscle mass. Some research indicates the importance of consuming adequate carbohydrates during this phase, as it may help preserve muscle mass.²

3. Rest or Maintenance

All bodies need rest and time to refuel without an active goal of gaining weight or muscle mass. Rest is especially important after the cutting phase, which can take its toll physically and psychologically. Taking time to replenish nutrient stores after cutting calories and competing is vital.¹ 

Ideal Calorie Intake for Bulking Diet

Research shows that bodybuilders may need to increase their calorie intake by 10 to 20% to gain muscle mass (weight gain of about ½ to 1 pound per week). More experienced bodybuilders could aim for the low end of the increased calorie recommendation.¹

This increase often equates to a range of 42 to 48 calories per kg body weight (or 19 to 22 calories per pound of body weight).¹

The average adult male weighs 200 pounds per the CDC, which is 3,800 to 4,400 calories daily (high-calorie). An average female weighs 171 pounds, which would be 3,230 to 3,740 calories daily.³ 

Adequate protein intake should be consumed (0.7 to 1 g of protein per pound of body weight) daily, distributed evenly throughout the day (across 3 to 6 meals), and within 1 to 2 hours pre and post-training.¹  

This may look like 35 g of protein consumed across six meals or snacks. Protein helps prevent hunger and the overconsumption of too much fat or sweets for bodybuilders aiming to gain weight.¹

Many people debate what type of protein to consume for optimal muscle mass gain. Amino acids are the building blocks that make up protein and help build muscle. 

Research shows bodybuilders can consume animal- or plant-based protein to achieve adequate amino acid levels. However, animal-based protein (like whey protein) has more amino acids, so those consuming the lower-end range of protein should prioritize animal sources.¹

Fat should be consumed in moderate amounts (0.2 to 0.7 g of fat per pound of body weight.¹

The rest of the calories should come from carbohydrates (1.4 to 2.3 g of carbohydrates per pound of body weight). Carbohydrates are the main fuel source for resistance and cardiovascular exercise.¹ 

Analysis of typical bodybuilders' diets during bulking revealed that 52 to 59% of their energy came from carbohydrates, 28% from protein, and 12 to 22% from fat. During cutting, fat and carbohydrates were reduced while maintaining protein levels.²

A daily macronutrient (or macros) breakdown following these guidelines for a 200-pound male would be:

• 3,800 to 4,400 calories
• 140 to 200 g of protein
• 40 to 140 g of fat    
• 280 to 460 g of carbohydrates 

Keep reading for healthy bulking foods to help meet these macronutrient needs and extra calories to bulk. 

15 Healthy Bulking Foods

Healthy bulking foods are protein-rich but also include high-quality carbohydrates and healthy fats as they are energy-dense. Use this list to guide you in choosing a variety of healthy bulking foods packed with nutrients. 

1. Lean Beef

Consider lean ground beef, tenderloin, top sirloin, flank steaks, and roast for a rich animal protein source. A four-ounce serving provides 200 calories, 22 g of protein, 11 g of fat, and 15% of the daily value for iron.⁴ 

2. Poultry

Try chicken or turkey breasts, skinless chicken thighs, and ground turkey or ground chicken for some variety. A four-ounce chicken breast has 130 calories, 19 g of protein, and 2.5 g of fat.⁵ Poultry is leaner than beef but still provides comparable protein. 

3. Fish

Opting for fatty fish twice a week rich in omega-3 fatty acids is recommended by the American Heart Association for heart health. Choose from anchovies, salmon, tuna, sardines, and mackerel.⁶ A four-ounce serving of salmon provides 120 calories, 24 g of protein, 3 g of fat, and 66% of the daily value for vitamin D.⁷

4. Eggs

Eggs are an affordable and versatile animal protein option that is also simple to prepare. One large egg has 70 calories, 6 g of protein, and 5 g of fat and is a good source of riboflavin, vitamin B12, biotin, iodine, selenium, and choline.⁸ In the past, it was thought that the cholesterol found in eggs would raise blood cholesterol levels. An extensive systematic review from 2013 involving over 350,000 people found no relationship between eggs and heart disease, strokes, or significantly higher cholesterol levels.⁹ 

5. Cottage Cheese

Cottage cheese can be eaten alone, paired with fruit or vegetables, or blended into recipes such as bread, pizza crust, or smoothies for a protein boost. A half-cup serving of 4% fat cottage cheese contains 110 calories, 12 g of protein, and 5 g of fat.¹⁰ 

6. Yogurt and Kefir

Whole milk, low-fat Greek yogurt, or kefir can help you meet your protein goals while providing some carbohydrates. If you prefer sweetness, opt for lightly sweetened versions. Chobani makes a less-sugar Greek yogurt (5.3 ounces) that contains 120 calories, 12 g of protein, 3g of fat, 11g of carbohydrates, 5 g of added sugar, and 10% of your daily value for calcium.¹¹ 

7. Milk

Milk is an excellent protein and carbohydrate choice for those without lactose intolerance. It can be consumed by itself or blended with protein powder, fruit, and ice for a frozen drink. One eight-ounce glass of 2% milk contains 122 calories, 8 g of protein, 5 g of fat, 12 g of carbohydrates, 25% of your daily value of calcium, and 15% of your daily value for vitamins A and D.¹² 

8. Nuts and Nut Butters

Nuts and nut butters are shelf-stable, quick fuel sources that contain protein, healthy fats, and filling fiber. Two tablespoons of peanut butter provide 200 calories, 8 g of protein, 16 g of fat, 5 g of carbohydrates, and 2 g of fiber.¹³

9. Starchy Vegetables (Sweet Potatoes, Potatoes, Corn)

Incorporating nutrient-filled and fiber-rich starchy vegetables helps provide your body with quality carbohydrates to fuel glycogen stores for cardiovascular and resistance exercise.¹

A large sweet potato (1 cup) provides 180 calories, 4 g of protein, 0.3 g of fat, 41 g of carbohydrates, 6.6 g of fiber, 44% of the daily value for vitamin C, and 213% of the daily value for vitamin A.¹⁴ Both sweet potatoes and white or yellow potatoes provide comparable macronutrients.

10. Beans and Lentils

Beans and lentils include black beans, kidney beans, pinto beans, chickpeas, edamame, and green, brown, red, and yellow lentils (a fast-cooking, high-protein, and carbohydrate source). Dried beans require longer cooking time, but canned beans (choose the no-added-salt versions) are ready to eat. 

One cup of black beans contains 241 calories, 16 g of protein, 0.8 g of fat, 44 g of carbohydrates, and 18 g of fiber (64% of the daily value), and are a rich source of iron, folate, and magnesium.¹⁵

11. Avocado

Avocados are a tasty filling fat and fiber source to help you bulk up without adding unhealthy fats. Adding half of an avocado to a meal will provide 120 calories, 1.5 g of protein, 11 g of fat (79% from healthy mono- or poly-unsaturated fats), 6 g of carbohydrates, and 5 g of fiber.¹⁶

12. Whole Grain Rice

Whole grains (or complex carbohydrates) ensure you meet fiber recommendations, vitamins, and minerals, fuel your body for exercise, help prevent chronic diseases like heart disease, and aid in proper digestion.¹⁷ One cup of cooked whole grain (or brown rice) rice has 240 calories, 4.7 g of protein, 2 g of fat, 50 g of carbohydrates, and 2 g of fiber.¹⁸ 

13. Whole Grain or Bean-Based Pasta

Pasta is also a high-quality carbohydrate source. Whole grain and bean-based versions contain even more fiber and protein alongside the carbohydrates. One cup of whole wheat pasta provides 207 calories, 8 g of protein, 2 g of fat, 42 g of carbohydrates, and 5 g of fiber.¹⁹ 

14. Whole Fruit

Fruit is often overlooked as a valuable food for bulking. Fruit contains fiber, vitamins, minerals, carbohydrates, and a sweet taste that can help satisfy cravings for high-added sugar foods. One large banana contains 122 calories, 1 g of protein, 29 g of carbohydrates, and 2 g of fiber.²⁰ Pair a banana with two tablespoons of peanut butter for a filling and balanced snack. 

15. Oatmeal

Last but not least, oatmeal is another quality carbohydrate source. One-half cup of cooked, old-fashioned oats contains 150 calories, 5 g of protein, 27 g of carbohydrates, and 4 g of fiber.²¹ Adding ground flaxseed, nuts, fresh or frozen fruit, and milk will provide a satisfying snack or meal during bulking. 

Incorporating Carbs, Protein, and Fat to Your Bulking Meal Plan

Adding healthy, whole foods is necessary to meet the demands of a high-carbohydrate and protein diet while consuming appropriate fat levels. While supplements, protein shakes, and pre-made foods can help you meet your nutritional needs,  whole foods provide essential nutrients and benefits that support overall health and performance.Most bodybuilders consume about 50 to 60% of their calories from fat, 28% from protein, and around 20% from mostly healthy fats.² 

‍

Combining a variety of high-quality carbohydrates that contain more protein and fiber with a protein source containing protein and fat can help you meet your daily needs during a bulking phase. Take foods from this list to craft meals and snacks that will help you bulk effectively and healthfully.

The Bottom Line

To support muscle growth during bulking, providing your body with whole, nutrient-dense foods like lean protein, eggs, and fish, quality carbohydrates like whole grain, beans, and fruit, and healthy fats like avocados, olive oil, and fatty fish across all meals and snacks is essential. These foods provide the needed macronutrients and promote overall health, reducing reliance on protein supplements, shakes, and pre-made meals or bars. Try incorporating these 15 bulking foods into your diet to meet your nutrition needs and achieve muscle gain. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Modifying your macronutrient balance by increasing protein and carbohydrates can help you gain muscle mass, prevent disease, and manage blood sugar levels. A Signos continuous glucose monitor (CGM) can help you track your blood sugar levels. Tracking your blood sugar response can help you balance your meals and achieve healthy weight loss. You can see how diet, exercise, and healthy changes impact your body.

A Signos’ CGM can help you improve your health and prevent type 2 diabetes and related health conditions. A healthcare professional can help you choose the proper medication (if needed) to help manage your health conditions, blood sugar levels, and weight. Learn more about nutrition and healthy habits on Signos’ blog. Take a quick quiz to determine if Signos fits your needs.