Getting ready to pack on some serious muscle? If you're looking to bulk up, the right food choices are just as important as your training routine.
You can train as hard as you like, but without the right fuel, you won't see the gains you want.
Let's run you through the best bulking foods and the top supplements so you know what to stock your kitchen with this season.
First, allow nutritionist Richie to give you the lowdown on bulking...
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What to Eat While Bulking
When you're trying to build muscle mass, you need to consume more calories than your body burns.
It's generally recommended that you aim for a modest daily calorie surplus of 250-500kcal.1
To achieve this, you should eat high-calorie foods packed with the right nutrients to help you build size and strength.
The key to a successful bulk lies in understanding your macronutrients: protein, carbohydrates and fats.
How much fat for bulking?
A diet rich in healthy fats is a great way to ensure you're getting enough calories for your bulk.
Each gram of fat contains 9 calories, more than double that of protein and carbs, making them incredibly energy-dense.
There is also evidence that healthy fats, such as omega-3s, can help increase muscle protein synthesis.2
Aim for about 30-35% of your daily calories to come from healthy fats.3
Fats are also crucial for the absorption of fat-soluble vitamins like A, D, E and K.
How much protein while bulking?
Protein is essential for muscle growth and repair, which is exactly what you're aiming for when bulking.
Optimal recommendations are around 1.6g of protein per kilogram of body weight per day.4
If you find it difficult to eat enough calories, keep your protein intake within the recommended range and focus on getting plenty of carbs and fats.
This approach makes it easier to stay in a calorie surplus while still providing your muscles with enough protein to grow.
How many carbs while bulking?
Carbohydrates are your body's primary fuel source, and they're crucial for powering your intense workouts and helping you recover.
While complex carbs are generally seen as the healthiest option, simple, high-GI carbs can be very beneficial when bulking.
They're easily digested and help to quickly replenish muscle glycogen stores, which means faster recovery and better performance in your next session.6
Aim for 40-55% of your daily calories to come from carbs to fuel your training and support muscle growth.7
If you're looking for an ideal pre-workout meal, complex carbs like oats or sweet potatoes are perfect for providing sustained energy.
Now that you know your macros, here are some of the best foods to help you pack on mass.
Best Foods for Bulking
When it comes to bulking, it’s all too easy to fill up on the wrong foods. Here are 12 great options to see you through the season.
1. Whole Milk and Cottage Cheese
While often avoided when cutting, whole milk is a fantastic way to add extra calories and fat to your diet, with a single glass containing around 150 calories.
Cottage cheese is another excellent option, offering a great source of casein protein, which is slow-digesting and perfect for a pre-bedtime snack.
These dairy products provide a solid mix of protein, carbs, and fat, helping to restore muscle glycogen and maximise your muscle-building potential.
Try this: Mix whole milk with your post-workout protein shake or enjoy cottage cheese with nuts and a scoop of Impact Whey Protein for a delicious and effective bulking snack.
2. Nuts and Nut Butters
Nuts are a classic bulking food because they're energy-dense and packed with healthy fats.
Small servings can provide a significant number of calories, with up to 300 calories per 50g, in addition to protein and fat.
Nuts and nut butters are also full of essential micronutrients and minerals like magnesium, phosphorus, and zinc, all vital for a healthy body and muscle growth.
Try this: Snack on a handful of nuts when you're hungry or spread your favourite nut butter on a banana for a quick, high-calorie snack.
3. Salmon
Oily fish like salmon should definitely be a part of your bulking diet due to their high content of healthy monounsaturated fatty acids.
These fats are not only great for adding clean calories but also help support muscle protein synthesis.
The UK government recommends eating at least one portion of fatty fish per week, but during intense training, aim for 2-3 servings a week.
4. Avocado
Avocados are an excellent source of monounsaturated fatty acids like oleic acid, which are perfect for adding healthy calories to your diet.
They're also packed with antioxidants and vitamins, including vitamin E, which plays a vital role in your overall wellbeing.
Try this: Add mashed avocado to rice crackers, slice it into a salad, or even try avocado baked eggs for a nutrient-rich meal.
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5. Whole Eggs
If you've been skipping the egg yolks, it's time to stop! Whole eggs are a great source of both protein and healthy fats for bulking, with each egg containing around 75-90 calories.
Don't be scared by the saturated fat content; unless you're eating a dozen eggs a day, it shouldn't be an issue.
Try this: Make a whole egg omelette or some delicious scrambled eggs for a quick and easy way to get in your macros.
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6. Lean Beef
While lean protein sources are popular, red meat like lean beef is incredibly beneficial for bulking.
It's a fantastic source of both fat and protein, which, when consumed regularly, can help support muscle growth.
Lean beef is also high in heme iron, a type of iron that's much more easily absorbed by the body than non-heme iron, which is essential for hard training.
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7. Coconut and Olive Oil
Using more coconut and olive oil in your cooking is a simple yet effective way to add healthy fats and extra calories to your meals without making you feel too full.
They are calorie-dense and can easily be incorporated into meal prep to help you hit your daily calorie goals.
Try this: Use coconut or olive oil when pan-frying vegetables or meat.
8. Sweet Potato
Many people focus only on protein and fat for bulking, but carbohydrates are a must have.
Sweet potatoes are an excellent source of complex carbs, providing around 40g per average potato, along with essential vitamins and minerals.
They are a low-GI carb source, making them great for providing sustained energy for a long workout.
Try this: Add a portion of sweet potato to your meals to boost your carb intake and reap the bulking benefits.
9. Oats
Oats are another incredible source of complex carbohydrates that provide a sustained release of energy.
This makes them a perfect pre-workout meal to fuel your training session.
They're also packed with fibre, which aids digestion, and can add a healthy source of fat and calories to your diet without leaving you feeling too full.
10. Pasta
White pasta is a high-GI carbohydrate, with a 100g (dried) portion containing approximately 350 kcal and 70g of carbs.
This makes it a great post-workout option as it helps you to recover quickly and refuel for your next session.6
Large portions of pasta can also help you hit the calorie goals required for bulking.
Try this: A classic pasta bolognese with lean beef is a perfect post-workout meal for bulking.
11. Rice
Similar to pasta, white rice is a high-GI carb with a low fibre content, which means you may be able to eat more of it without feeling too full.
This is especially helpful if you struggle to eat enough to reach your calorie surplus.
Adding extra rice to your salads and other main meals is a simple way to keep your calories and carbs high, helping you to maintain your training volume, which is essential for building muscle mass.8
12. Dark Chocolate
For those with a sweet tooth, dark chocolate (with over 75% cocoa content) is a great choice.
It's full of antioxidants and healthy monounsaturated fats, making it a better option than milk chocolate.
Dark chocolate can satisfy your cravings while contributing to your calorie and fat intake.
Try this: For the ultimate bulking treat, melt some dark chocolate and drizzle it over a banana covered in peanut butter.
5 Best Bulking Supplements
While whole foods should always be your priority, supplements can make hitting your calorie and macro goals much easier, especially when you're bulking.
Here are five of the best supplements to support your mass-gaining journey.
1. Impact Whey Gainer
- Perfect for bulking because it makes it easier to hit your high-calorie goals without feeling overly full.
- Each serving delivers 388 calories, 31g of protein, and 50g of carbohydrates.
- Protein contributes to the growth and maintenance of muscle mass.
- Carbohydrates contribute to the recovery of normal muscle function after intense exercise.
- Includes both fast and slow-release proteins for sustained support.
2. Creatine
Creatine is a top choice for bulking because it helps you lift heavier and push through more reps, which is crucial for stimulating muscle growth. - Scientifically proven to increase physical performance in successive bursts of short-term, high-intensity exercise.
- Each serving provides an optimum dose of 3g of creatine.
3. Maltodextrin
- Maltodextrin is great for bulking because it’s a fast-digesting carbohydrate that helps you refuel quickly after a workout.
- Packed with 50g of carbohydrates per serving.
- Supports the recovery of normal muscle function after intense exercise.
- Ideal for a quick boost of energy and for post-workout recovery.
4. Origin Pre-Workout
- Using a pre-workout while bulking allows you to train with higher intensity and greater focus, which is essential for pushing through plateaus and maximising muscle gains.
- Packed with a massive 300mg of caffeine per serving.
- Caffeine contributes to an increase in endurance performance and capacity.
- Caffeine also helps to improve concentration and increase alertness.
5. Origin Protein (with Creatine)
- The ultimate bulking supplement as it combines both protein and creatine in one product, supporting both muscle repair and performance.
- Delivers a powerhouse 30g of protein and 5g of creatine in every serving.
- Phased-release protein blend for sustained muscle growth, maintenance and recovery.
- Creatine is scientifically proven to increase physical performance in successive bursts of high-intensity exercise.
Take Home Message
If you're serious about bulking, it’s not just about hitting the gym; it’s about fuelling your body correctly.
By including a variety of these foods and supplements in your diet, you'll be able to hit your macro goals, support muscle growth, and smash your training sessions.
Remember, consistency is key—both in the gym and in the kitchen—so make sure you get a good variety of nutrients and plenty of added greens.
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What will it be?
Liam is a certified sport nutritionist with the International Society of Sport Nutrition and is enrolled on the British Dietetics Association’s Sport and Exercise Nutrition register. He has a Bachelor’s of Science in Sport and Exercise Science and is graduate of the ISSN Diploma in Applied Sport and Exercise Nutrition.
Liam is an experienced personal trainer, helping clients reach their health and fitness goals with practical, evidence informed exercise and nutrition advice. In his spare time Liam has competed in numerous powerlifting competitions and enjoys hill walking, football and expanding his recipe repertoire in the kitchen.Find out more about Liam's experience here.
- Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.
- McGlory C, Calder PC, Nunes EA. The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease. Front Nutr. 2019;6:144. Published 2019 Sep 6. doi:10.3389/fnut.2019.00144
- Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8
- Burke, L., van Loon, L. and Hawley, J., 2017. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5), pp.1055-1067.
- Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019;51(1):94-103. doi:10.1249/MSS.0000000000001764
