Clean Bulking Foods For Muscle Building
Bulking is a common term used in the bodybuilding community as a way to increase muscle mass. The idea is that you eat more food (bulk up) – which places your body in a caloric surplus.
The problem is there are two conflicting ways to go about this way of eating. I’m talking about clean bulking and dirty bulking. Both versions share the same end goal, but have different ways to get there.
Clean bulking is all about consuming nutrient rich foods, where dirty bulking has no rules. You can literally eat fast food, ice cream, pizza, and candy bars every day. But is this really healthy?
Most nutritionists would argue against dirty bulking. You’ll not only gain a surplus amount of fat, but it’s overall bad for your body. Continue reading for a list of clean bulking foods categorized by protein, carbs, and fats.
Protein
1. Chicken Breast
It’s impossible to write an article about clean bulking foods, without mentioning chicken breast. This source of protein is an absolute staple in the bodybuilding world. Chicken breast is high in protein, low in fat, and has zero carbs.
Some people believe chicken breast is too plain. But this can be easily fixed with spices, marinades, or dipping sauces. Just watch out for sodium and added sugar when it comes to BBQ and other sauces.
2. Greek Yogurt
This high protein snack will help you stay full in between meals. But how is Greek yogurt different from regular yogurt? In a nutshell, Greek yogurt goes through a straining process to remove the whey (a liquid containing lactose).
Lactose is a natural sugar found in milk. In addition to being packed with protein, Greek yogurt also has calcium to improve bone health, and probiotics that can balance healthy bacteria in the gut.
3. Eggs
Eggs are another staple in the bodybuilding world, because what else would you have for breakfast? Pasteurized egg whites are another great protein source, without the yolk. There is an ongoing debate between whole eggs and egg whites.
Bodybuilders of the past choose to eat whole eggs, while modern bodybuilders favor egg whites. Whole eggs are the best choice for a keto diet, while egg whites are better for a low fat diet.
4. Ground Turkey
Lean ground turkey is another perfect item for a clean bulking foods list. It tastes good, is quick to make, and is packed with protein. The one downside to ground turkey is that it can be dry.
But you can always make turkey burgers, add ketchup, salsa, or another sauce to give it some flavor. Just keep an eye out for the amount of fat when buying ground turkey. 99 lean ground turkey will have less fat than 93 percent lean ground turkey.
5. Whey Protein
Protein powder (or whey protein) has exploded in popularity in the last couple of decades. It seems like every supplement company is making their own flavor now – which can be a good thing.
In the old days of whey protein, all you could get was the standard chocolate, or vanilla. But now there are hundreds of flavors like, Fudge Chocolate, Milk N’ Cookies, and my personal favorite, Cinnamon Roll whey protein.
Carbohydrates
1. Oatmeal
There are so many health benefits to oatmeal, which is why it’s a great source of carbs. Oatmeal is the ideal breakfast choice, because it can actually keep you full longer and help you lose weight as a result.
Oats are also some of the most nutrient dense foods you can eat, as they’re packed with important vitamins and minerals. Studies have also shown that oatmeal contains soluble fiber, which can help improve your cholesterol.
2. Rice
What carb mixes well with chicken? Rice! When examining common bodybuilding diets, rice is the cornerstone carbohydrate source. There are different kinds of rice including white, brown, jasmine, basmati, and many more.
But most people focus on white rice and brown rice. So, which one is better? At the end of the day, eating any kind of rice is much healthier than potato chips or bread. But brown rice tends to have more nutrients than white rice.
3. Sweet Potato
This is another excellent source of carbs to add to your diet, when you get tired of eating rice. When comparing a sweet and regular potato, the sweet potato has an edge. Sweet potatoes have more health benefits, are loaded with fiber, vitamins, and nutrients.
They also promote gut health, can help support healthy vision and taste amazing. You can eat them mashed, make sweet potato fries, or eat them in a number of other different ways.
4. Quinoa
Quinoa is a flowering plant in the amaranth family. It’s grown as a crop for the nutritious seeds that are rich in protein, fiber, vitamins, and other minerals. For people on a vegetarian, or vegan diet, quinoa is a useful source of protein.
It can be a great addition to salads, wraps, or even eaten by itself! Quinoa is cooked in a similar way to rice. Boiling water is used to soak the seeds, so that they are absorbed by the water before eating.
5. Vegetables
There are many other vegetables that can be added to a clean bulking foods list. However, you should be aware that not all vegetables are created equal when it comes to nutritional information. Vegetables like cucumbers and lettuce for example, are very low in carbs.
You would need to eat them by the pound for any health benefits. If you’re looking to add more carbs through vegetables, consider broccoli, cauliflower, and bell peppers instead.
Fats
1. Avocado
Avocados have become very popular in recent years. You can find them at any grocery store, or restaurant menu. Avocados are a delicious addition to any clean bulking foods list. You can put them in salads, wraps, eggs, or spread it on toast.
Avocados promote a healthy heart, can improve your vision, help with digestion, and have many other health benefits. They are also nutrient dense and are a great source of vitamins C, E, K, and B-6.
2. Nuts
When eating clean, it can be difficult trying to find ways to add fat into your diet. Nuts are a quick and easy way to solve this problem. They are also a great source of fiber, antioxidants, high in protein, and can help lower bad cholesterol.
Nuts are the perfect snack, because they aid in weight loss and can help you feel full in between meals. Stay away from some mixed nuts, as they can be loaded with sugar and sodium.
3. Olive Oil
You can’t eat olive oil by itself, but it can be a great source of fat added to most dishes. Extra virgin olive oil can even benefit cardiovascular health. It’s rich in healthy monounsaturated fats, contains antioxidants, and has strong anti-inflammatory properties.
Olive oil can also be used as a healthy alternative to other cooking oils. And you can even make your own salad dressing with olive oil and vinegar, or other spices.
4. Salmon
If you’re looking for a high protein source of fat, you can’t go wrong with salmon. It tastes amazing pan seared, in the oven, or on the grill. Salmon is rich in omega-3 fatty acids, is a good source of potassium, is high in B vitamins, and may reduce the risk of heart disease.
Salmon can also help with weight loss, as it can regulate hormones that control appetite and make you feel full. But depending on where you live, Salmon can be expensive.
5. Chia Seeds
Chia seeds are edible seeds of a flowering plant in the mint family. But how do you add them into your diet? You can add chia seeds to smoothies, mix them with oatmeal, or even make chia pudding. Although you probably wouldn’t want to eat them plain.
Chia seeds don’t have many calories, but they are packed with a large amount of nutrients. They are loaded with antioxidants, fiber, protein, and can help with weight loss.
Conclusion
I hope this article has helped you realize that clean bulking doesn’t have to be boring. The foods listed above are just a handful of what you can eat, when looking to lower body fat.
There are so many more options then plain old chicken and rice. Make sure to add these foods to your next grocery list!
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