When people start thinking about the best foods to choose for bulking up, they tend to focus solely on protein. That’s understandable. After all, it’s the nutrient that provides the building blocks the body uses to build muscle.
High-protein foods need to figure heavily in the diet of any man who is making serious efforts to bulk up and get big. It’s a fact. However, there are also other ways certain foods can help build muscle
When you are trying to bulk up, the foods you eat need to give your body the nutrients it needs. High protein foods are the way to go but it’s important never to discount a source of nutrients out of hand just because the protein content may not be as high as other food options.
Okay. That’s the introductory speech out of the way. Let’s take a look at a few of the best foods to eat to bulk up and why they are so good.
Steak is a fantastic food to eat when you are trying to bulk up, but the chances are you know that already. A 100-gram serving can provide 25 grams of protein. That means every mouthful you eat is 25 percent protein. It’s good stuff. When you eat it, your muscle will thank you for it and do so the only way they know how—by growing bigger.
Apart from being a good source of protein, steak also provides iron and B Vitamins. It’s especially rich in Vitamin B12. Your body uses iron to make the hemoglobin the red blood cells need to transport oxygen around the body.
The muscles need oxygen and they need a lot more during exercise. If they don’t get enough fatigue can set in early and destroy your workout. B Vitamins aid metabolism and help the body get energy from food. They are included in energy drinks for that reason.
So, steak is not just one of the foods to help you bulk up, it also provides nutrients that support a more productive workout.
2. Tuna Fish
Like steak, tuna fish is an excellent source of protein. It also has the advantage of being very low in fat. Tuna is also a natural source of creatine. The amount is not enough to get excited about but its still good that it’s there. Whether you choose the canned type or opt for fresh tuna steaks, it’s always a good option.
Tuna from a can is probably the most popular choice because it’s so quick and easy to prepare. A three-ounce serving generally provides 20 grams of protein. Canned tuna is great for making a quick muscle-building sandwich, tossing in a salad, or topping a baked potato.
On top of its other muscle-bulking virtues, tuna fish is also a good source of omega-3 fatty acids. These offer a number of health benefits and are known to be good for the most important muscle of all—the heart. Research shows omega-3 offers protection against age-related muscle wastage as well. So, again, it would be criminal to think of Tuna as nothing more than a good source of protein.
3. Turkey Breast
Turkey is also one of the best foods to eat when you want to bulk up. The breast meat is best though. It’s incredibly lean. This is not the case with meat taken from other areas of the bird’s anatomy. A 100 gram serving of turkey breast steak provides a whopping 30 grams of protein and is just two percent fat. For this reason, turkey breast steak is also a good option during cutting cycles.
Although turkey meat is good, the skin is bad. If you are a turkey skin lover, you may want to resist the urge to nibble on the skin, it’s high in fat. It won’t be particularly good for your cholesterol levels either.
The other thing to know about turkey is the meat is a very good source of B Vitamins. So eating turkey can be good for your metabolism. It can be good for your testosterone levels as well because it also provides some zinc.
4. Cottage Cheese
Cottage cheese is another good food to consider when you want to bulk up and it’s also one of the best vegetarian options. Not everyone appreciates the taste and texture of this curdy customer, but it’s a complete protein. That means that, like meat and fish, the protein it provides contains all the amino acids your muscles need. Apart from being high in protein, cottage cheese is low in fat. It’s also a source of calcium and selenium.
Researchers recently discovered increasing calcium intake can help keep you lean. The most interesting thing about the study was, dairy proteins appear to work better than supplements.
Selenium is an important mineral that boasts antioxidant capabilities. This allows it to offer protection from oxidative stress. This is a noteworthy consideration because oxidative stress is one of the few negative aspects associated with weight training and other forms of hard exercise.
If you want to bulk up, eggs are one of the best foods to help you do it. Like cottage cheese, eggs are a complete protein that provides all the amino acids your muscles need. Eggs are also easier to digest than meats and fish so your body can put their protein to work faster. They also provide other nutrients that aid muscle growth.
The yolk of the egg is a good source of Vitamin D, which supports testosterone production. A two-egg serving of eggs also delivers a generous 300 mg dose of choline, which is known to be a precursor to the neurotransmitter Acetylcholine. This is interesting because Acetylcholine appears to be capable of boosting human growth hormone (HGH).
If you are researching what foods you should eat to help you bulk up, growth is obviously going to be on your mind. HGH is all about growth and, apart from providing protein, eggs provide a compound that boosts HGH. The value here speaks for itself.