Bulking season is upon us, are you ready to pack some serious muscle?
Well to do that you'll have to make sure you fuel those gym sessions with the right food. We've got a list of some items that you will want to add to your next shopping list if your serious for some gains.
How much for bulking?
The process of bulking up requires you to create a calorie surplus. A calorie surplus is the opposite of a calorie deficit which is the process used for weight loss. To build muscles, you need to consume more calories than your body expends, this creates a calorie surplus and this leads to gaining muscles, gaining fat or gaining both muscles and fat. To prevent gaining fat, you need to accompany your calorie surplus diet with strength training.
it’s recommended that you aim to be in a 250-500kcal daily calorie surplus, but we suggest talking to a professional for exact measurements.
Macronutrient Quantities Needed For Bulking Up
Proteins
Protein is the most important part of bulking. A person who wants to build lean muscles needs protein. They are important because they contain amino acids which are the building blocks for muscle growth. Proteins are important for building muscles and strength. They are also important for repairing worn out muscles and preserving existing muscles. After an exhausting workout, proteins help with muscle recovery.
If you are trying to build muscles and strength, 10% to 35% of your total calories should come from proteins.
Carbohydrates
Carbohydrates are also vital for fuelling the tough training sessions needed to build muscle and helping you to recover, this is because the give you energy. You cannot be as effective as you need to be in the gym if you don’t provide your body with enough energy. The more active you are, the more carbs you should take in compared to less active people. 45% to 65% of your total calories should come from carbohydrates
Fats
Fats are usually left out when people are talking about bulking and this should not be the case as fats help provide energy and are very crucial for the production of testosterone. Testosterone is important as it helps in building muscle mass and strength in men. 20% to 35% of the total calories consumed by a person who is bulking up should come from fats.
So what's some food to add to your diet?
Eggs
Eggs contain essential amino acids that are the building blocks of muscles. Eggs can also be easily digested, absorbed and utilized by the body
Beef
When going for beef, it is important to go for lean cuts. Since beef is known for increasing the risk of various cardiovascular conditions due to its saturated fat levels, you should try to eat lean beef in moderation
Beans
These are plant protein sources that are really good for your heart since they have no cholesterol. They also come with so many nutrients like zinc, folate, iron and potassium
Yogurt, Milk and Cheese
Dairy products are great sources of proteins. They also contain calcium and vitamin D which helps with the formation of strong bones and teeth.
Chicken
Chicken is an excellent source of proteins as just 3 ounces of chicken can provide you with up to 26 grams of protein
Seafood
Seafoods are a good source of protein. The fact that seafoods are usually low in fat, it means they are good for your heart which is another advantage of eating seafood
Avocado
An excellent sources of healthy fat, avocados also contain various vitamins like vitamin E that are important to the body.
Whole Grain Bread and Crackers
Whole grains and crackers help provide the body with complex carbohydrates and these complex carbohydrates help provide steady energy
Oats
They are an excellent source of carbohydrates.Oats also add to your calories helping you create that calorie surplus.