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When choosing the best bulking foods overall, it’s important to understand that different macros contain different numbers of calories – protein and carbs contain 4 kcal per gram. In comparison, fat contains 9 kcal per gram.
These 3 essential macros play a different role
Protein is essential when building muscle, with the diet’s optimal recommendations of 0.8g to 1.5g per kg of body weight.
Protein has a more significant effect on satisfaction, so if you find it challenging to get enough calories, consume protein that is not more than 1.8g per kg of body weight, including plenty of carbohydrates and healthy fats, and your caloric intake. It makes it easy to maintain.
So a diet rich in healthy fats is a great way to get enough calories. There’s also evidence that healthy fats like omega-3s can help increase muscle protein synthesis – the process by which your body builds muscle.
The carb is essential for building muscle, helping with recovery and increasing the number of strenuous training sessions. Complex carbs are generally high in fibre and low in GI. While these are generally the best options for people who want to lose or maintain weight, overall, simple, high GI carbs may be more appropriate.
While this is an incentive to cut more calories overall, it is important to ensure that you are on average 250-500 kcal surplus. Unfortunately, it’s an all too easier way to fill up on the wrong foods, so here are 8 the best bulking foods.
8 Bulking Foods;
When it comes to getting a better body, most people’s primary choice is lean protein sources, and many people cut back on meat. However, the consumption of red meat is heavy for several reasons. For example, chicken is a source of fat and protein, which helps in muscle growth when consumed regularly.
Adding meat to your diet gives you protein, healthy fats, and many calories, making meat the best bulking foods.
2. Whole Eggs:
Whole eggs are ideal for getting a good source of protein and fat when they contain about 75-90 calories per egg.
Many people consider eggs unhealthy because of their saturated fat content and high-fat content, but did you know that eggs are high in healthy fats? If you don’t eat 12 eggs a day, the amount of saturated fat shouldn’t be a problem. Instead, get a good source of fat and protein by making an egg omelette or some delicious scrambled eggs.
Salmon and other sources of fatty fish contain healthy fats and lean protein, and they should be part of your overall diet. Salmon is rich in monounsaturated fatty acids, which are great for super healthy bulking foods.
Apart from these, the large amounts of omega-3 fatty acids we get from fatty fish can help in joint maintenance and improve heart health. Therefore, during intense training, try and consume 2-3 fatty fish per week, consider adding this healthy bulking foods to your daily diet
Avocados contain healthy fats (monounsaturated fatty acids), which are ideal for incorporating healthy calories and fats into your diet. In addition, eating Avocados in bulk will give you high levels of antioxidants and vitamins, including vitamin E.
Vitamin E plays a diverse and important role in the body for your overall health. It’s the best option for healthy bulking foods.
You know that nuts are full of energy and are rich in healthy monounsaturated fats. Nuts are suitable for healthy bulking foods.
Nuts’ small dimensions can provide high calories of up to 300 calories per 50 grams in addition to protein and fat. In addition, nuts and nut butter are packed with essential micronutrients and minerals, including Magnesium, phosphorus, selenium and zinc, all of which are important for maintaining healthy nutrition and building muscle. Try a snack with several nuts when hunger strikes.
Oats are a super rich source of complex carbohydrates that can help you bulk up. Oats are an excellent source of fibre and complex carbohydrates, which not only help with digestion but, most importantly, provide a sustained release of energy-replenishing energy for an early workout regimen. In addition, these healthy bulking foods can add a healthy source of fat and calories to your diet.
7. White Rice:
White rice has a higher GI. If carbohydrates are high and fibre content is low, then you can eat without overeating. This will help if you have difficulty eating enough to meet the additional calorie requirement. Adding extra rice to salads and other staples is a great way to keep your calories and carbs high. This will allow you to maintain your level of training, which is an essential factor in building muscle.
8. Sweet Potato:
Sweet potato in your diet and reap the significant benefits. Sweet potatoes have a low GI. Considered a carbohydrate source, it makes an excellent early exercise option because they provide energy for an extended period.