There are a few different approaches when it comes to calorie consumption for bulking season.
Bulking either entails minimal moderation of clean calories, slim to none or clean bulking which is the proper way to bulk if you are serious about your fitness goals.
A big misconception is that bulking season is a free reign to consume any desired calories. This bulking “dirty” approach is a destructive path. If you are looking to stay healthy, build lean muscle mass and decrease fat then bulk clean.
Top 10 Clean Foods For Major Bulking
One cup of eggs is contains almost 26 grams of protein, 0 grams of fat with a total of 102 calories. Thus, making eggs a definite to 10 clean bulking food source.
While it is always crucial to keep your body fueled and never hungry during bulking season this is especially important. Nuts such as cashews and almonds are dense in calories and nutrients. Keeping nuts around as a snack will keep your bulking progress at par.
Nuts are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you need without having them pad your waistline.
For decades, beef has remained at the top of the list of best muscle-building foods—and for good reason! Beef contains a muscle-building combination of protein like essential amino acids, B-vitamins, and creatine. Beef also contains a mixture of saturated fat, which can support healthy testosterone levels, and monounsaturated fat, for heart heath. As an added benefit, people who eat more red meat report feeling lower levels of anxiety and stress, according to research from the University of Melbourne.
Hate to state the obvious as chicken is widely known as a protein dense clean food source but can’t leave it out of the top 10 clean foods for major bulking either. One whole chicken breast is approximately 27 grams of protein, 109 calories and 1 gram of fat.
Oatmeal is an great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low-GI diet include:
- Better micronutrient profile and more fiber
- Increased satiety
- Decreased hunger
- Lower subsequent energy intake (second meal effect)
- Fat loss
Carbs are essential during bulking season. Low-GI foods such as oatmeal provide a constant source of carbs that induces muscle growth.
6. Whole Grains
Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.
A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulinlike growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.
Salmon contains both high-quality protein and the long-chain omega-3 fats like EPA and DHA. These omega-3 fatty acids are most well known for their ability to improve heart health, but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids. If you don’t like eating fish, then make sure to take a fish oil supplement to reap these benefits.
If you want to substitute lean beef then bison is a definite go to and is ever leaner than any lean beef option.
Bison meat contains only 2-3 grams of fat per 3.5-ounce serving—beef has multiple times that, averaging 8-9 grams of fat in a comparable cut. It also has fewer calories per ounce, making it a precious source of for guys trying to stay lean.
10. Whey Protein
When it comes to building lean muscle mass post workout nutrition is vital. The quickest way to get your muscles recovered after an intense workout is with a fast digesting protein such as Whey.