The 10 Best Foods To Help You Bulk & The 10 Worst To Avoid
The Best Diet for Muscle Growth
So, you want to bulk up? Gains require much more than just time at the gym—diet is a key component. Eating a variety of macronutrient-rich foods and skipping some of the junkier ones can do wonders for your goals. Here are some of the best foods for building muscle and some of the worst.
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1. Chicken Breast
Your gym rat friends might actually be onto something. Not only is chicken an excellent source of protein, but it’s also jam-packed with B vitamins and amino acids, which optimize cell functioning and encourage muscle growth.
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2. Eggs
Indulge in hardboiled eggs for a nutritious and portable post-workout snack. As a complete protein, they have all nine amino acids, are low in calories, and are a great source of healthy fats. They also contain vitamins like B12, iron, and zinc that help your body recover.
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3. Salmon
In addition to its protein, salmon is also packed with anti-inflammatory omega-3 and amino acids—both of which can help with muscle growth and repair. It’s also full of healthy fats that promote circulation and give your body energy for that last set of reps.
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4. Beans
Beans are an excellent plant-based protein source. They’re high in fiber, complex carbohydrates, and B vitamins, plus, it’s hard to get bored with so many varieties. They really are the magical fruit!
5. Lean Beef
Beef is chock full of the essential nutrients for muscle growth, including high-quality protein, B vitamins, and creatine—a compound found naturally in the body. Lean beef is best for muscle growth as it contains more protein with less fat and calories.
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6. Tuna
Like salmon, tuna is a terrific muscle-building food that’s full of lean protein, B vitamins, and omega-3 fatty acids. Although it’s perfectly safe to eat a few times a week, it shouldn’t be eaten every day as it contains small amounts of mercury, which can be toxic.
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7. Quinoa
If you haven’t already, it may be time to consider hopping on the quinoa bandwagon. One of the few plant-based sources of complete protein, it’s also high in fiber, zinc, and antioxidants.
8. Cottage Cheese
Cottage cheese is a good source of casein, which the body absorbs slowly and is therefore ideal for muscle growth. It’s also low in fat and high in calcium and B vitamins, making it a wonderful snack for the avid trainer.
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9. Almonds
Even something as unassuming as a single almond is loaded with muscle-building nutrients. A small handful will provide your body with protein, healthy fats, fiber, and anti-inflammatory antioxidants, which help with recovery.
10. Brown Rice
Brown rice is a fantastic post-workout food because it’s higher in nutrients than white rice. It’s a complex carbohydrate that contains fiber, protein, and antioxidants that can help you hit those macros!
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Now that we've gone over the foods to include in your diet, let's talk about the ones to avoid.
1. Processed Meats
This may come as a surprise since processed meats are still meat, ergo they contain protein. However, their high fat and sodium content outweigh any potentially healthy qualities. They’ve even been linked to heart disease.
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2. Sports Drinks
Even though “sport” is in the name, it doesn’t mean they’re healthy. These types of drinks were designed for endurance athletes who need to replenish their energy fast. However, their high sugar and calorie content don't do much for muscle building.
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3. Fried Foods
Sure fried chicken contains chicken, but it’s encased in saturated fat and empty calories. Fried foods can increase inflammation and—when eaten in excess—your chances of heart disease.
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4. Orange Juice
Not everything made from fruit is good for you. Juicing oranges basically strips them of their fiber, taking away all their healthy qualities and leaving behind sugar and calories. So, if you love the taste of oranges, stick to the fresh stuff!
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5. White Bread
Eating a lot of white bread may promote fat gain more than muscle as it’s rich in starch and sugar. Wholegrain bread is a simple substitute that contains more of the nutrients your body needs for muscle growth.
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6. Rice Cakes
Although rice cakes are marketed as a healthy low-calorie snack, they provide little by way of nutrients.
They’re made up of simple carbohydrates, which your body absorbs quickly, causing a spike in blood sugar. Flavored versions may also contain added sugar.
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7. Candy and Sweets
An occasional helping of sweets is fine, but regular consumption can be detrimental to all your potential gains. Not only do the empty sugars and calories promote fat gain, but they can also deplete the body’s nutrients and energy.
8. Alcohol
You may love cracking open a cold one after an intense workout, but unfortunately, alcohol is a gains killer and should be avoided, especially in that recovery window. This is because it reduces the rate of muscle protein synthesis, stifling your body’s ability to grow and repair muscles.
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9. Processed Nut Butters
Nuts are full of nutrients your body needs for bulking, but when they’re ground down with a bunch of added sugars and saturated fats, a lot of those benefits are outweighed. If you love your PB & J’s, consider an all-natural butter that contains only nuts.
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10. Cereal
Cereal is another one of those sneaky foods that appears healthy but tends to contain a lot of added sugar, sodium, and unhealthy fats. Most cereals are nothing more than empty carbs, but there are some good ones out there.
Just make sure you read those ingredient lists and look for high-fiber options with little to no additives.
