From Fitness & Power
There is a serious science behind bulking your body. Bulking up your body and specific muscle groups requires increased training volume and close monitoring of your calorie intake. If you want to stay lean while bulking, a clean eating diet is a must. It’s a combined effort of training and proper food consummation. Basically, you need just the right amount of protein, carbohydrates and good fats with intense training in order to achieve desired results. Only with these efforts you can optimize muscle growth, produce good metabolic rate and prevent unneeded weight gain.
While focusing on best foods for bulking review the following categories and recommended food options:
When starting the process of body bulking you need to structure your total calorie intake to consist of 30% -40% of protein. This is the exact amount your body needs in order to be supplied of enough amino acids to enable efficient muscle building. The best food sources that provide the needed nutrients are salmon and skinless chicken thigh.
b. Skinless chicken legs
It is very important when being on a mission to bulk your body to choose foods rich with protein that can be prepared on variety of ways. On that notion, consider chicken thighs as a substitute to chicken breasts; they have darker meat with a better texture and smoother taste as a result of the added fat that provides extra calories for your muscle building.
c. Lean beef
When choosing meat, make sure you cut away all of the areas with fat on them, in order to assure good and quality protein intake. Lean beef or bison comes highly recommended when attempting to bulk your body, because it’s loaded with creatine and stearic acid, which is good saturated fat that has no influence over your cholesterol level.
When it comes to carbohydrates, it’s a good strategy to consume them first thing in the morning and couple of hours after your workout session. This is the way you`ll be getting the calories you need and also apply them to build the muscle you strive to get.
Recommended food for getting carbohydrates is quinoa. It’s a South-American native grain that can be consumed as part of any meal, and at different temperature. Besides the carbohydrates, quinoa has unusual high amount of protein and zinc, making it an ideal choice for bulking your body.
b. Rolled Oats
Oats are one of the best grains when it comes to bulking and provide the necessary calorie requirement. Rolled oats can be served for breakfast, or used in a smoothie, adding vanilla protein powder to enable muscle building.
c. Sprouted Grain Breads
Sprouted grain breads are an excellent substitute to regular breads. As their name suggest they`re made from grains after the grain has sprouted, making them low on carbohydrate and high on protein. Sprouted grain breads are low on sugar compared to other breads. Consuming them provides you with normal blood sugar level that results with better muscle to fat ratio – essential for bulking. They are free of preservatives so at all times you should keep them refrigerated.
The good kind of fat is very important for healthy bulking process. Avocadoes are very good when it comes to fat nutrients having very high level of monounsaturated fats that helps in the redistribution of body fat towards your abs. They`re also loaded with fiber that gives you satisfied feeling for longer time.
b. Extra virgin oil
Cold extra virgin olive oil should be a must in your diet, used everywhere from low-temp cooking to salad add on. Extra virgin Oil is loaded with healthy monosaturated fats and polyphenols, which are antioxidants that help with your intense training sessions.
c. Coconut Milk
Coconut milk is your secret ingredient for building muscle. Also it can be used everywhere from shakes to yogurt, adding on your healthy calorie intake. On the other hand, coconut milk contains medium chain triglycerides (MCTs) which are saturated fats that are absorbed and digested in the manner that makes them more available to be used for energy and not stored as excess fat.