Bodybuilders need to eat more bulking meals to facilitate the muscle building process. Transforming your body requires more than just spending time in the gym and lifting weights. It also requires proper nutrition. Check out these nutrient-dense foods that can help you achieve your muscle building goals.
Bulking Meals | Best Foods for Your Bulking Diet
1. Lean Beef
Protein is an essential nutrient for muscle building, and lean beef is a great source of it. It also has Vitamin B, Iron, and conjugated linoleic acid that encourages muscle building and fat loss. Consumption of lean red meat is highly effective in promoting muscle gain.
2. Chicken Breast
Chicken breast is a staple for muscle growth. It contains 26 grams of high-quality protein for every 3-ounce serving. It also has niacin and Vitamin B6, which help promote better macronutrient metabolism.
3. Turkey Breast
Turkey breast is one of the leanest meats you can consume. A hundred-gram serving contains 30 grams of protein, no fat and just 135 calories. It also has niacin, which, again, helps the body process protein, carbohydrates and fat more effectively. This is why it’s a common addition to any serious bodybuilder’s bulking diet.
4. Protein Shake
There are times when you don’t have enough time to prepare full meals because of your busy schedule. In this case, protein shakes are a great and convenient alternative. The essential amino acids in these shakes can help improve muscle protein synthesis, especially when paired with resistance training.
Salmon is an excellent source not only of protein but also of omega 3 fatty acids, which help boost the body’s testosterone levels. The more testosterone you have, the easier it will be for you to get bigger and stronger.
6. Wheat Germ
Wheat germ is loaded with muscle-building nutrients. Aside from potassium, zinc, and magnesium, it also has branched-chain amino acids, which help preserve lean mass and promote muscle growth. A one-pack serving packs 13 grams of protein and just 200 calories.
Broccoli is a popular component of bodybuilding diets for being rich in fiber and containing antioxidants that improve your health. The phytochemicals in it also help promote muscle growth and higher testosterone levels by decreasing estrogen in the body.
8. Cottage Cheese
Cottage cheese is not only rich in protein, but also packed with carbohydrates, selenium, and vitamin B12. These nutrients help reduce muscle breakdown and promote faster recovery.
Oysters are believed to elevate testosterone levels. They’re also high in zinc and B vitamins, which are natural muscle-building nutrients. They help break down fats and proteins, protect cells from free radical damage, and lower the risk of joint inflammation.
Learn how to make a protein-rich salmon-based bodybuilding meal in this video by Matty Fusaro:
Protein is an essential nutrient for the repair and building of muscles. Carbs and fats, on the other hand, are excellent sources of energy that help you crush your workouts. Be one step closer to realizing your bodybuilding goals by including these nutritious and delicious foods in your diet!
Do you have more muscle building foods to add to this list? Share them in the comments section below!