Foods that will help you while bulking - know them

 

First thing you have to keep in mind –

The first thing you have to understand is that when we talk about bulking, weight gaining or muscle growth so we have to create calorie surplus in our body, which means we have to eat more calories than the required calories in a day for e.g., if a person needs 2400 calories in a day then he should eat 2600 to 2800 calories a day while bulking… along with that you have to train effectively and with high intensity.

So in this article we are going to talk about some foods which will help you maintain that calorie surplus and keeps you energised while training.

Have a look at these foods

1.   Eggs

The first thing we are to talk about are eggs. The most important thing is when we talk about bulking so we have to take help of all macro nutrients i.e. Proteins, Carbohydrates and Fats. So eggs are the type of foods that will help you provide high quality proteins, amino acids and saturated fats(we also have to intake some amount of saturated fats), also you get healthy cholesterol.

So, eggs (whole eggs) is providing you both high quality proteins and good fats. It also has around 70-80 calories according to the sizes.

But it doesn’t mean that you have to eat 10-12 eggs a day, when you are consuming whole eggs it has to be in a limit means 2-3 eggs a day because you might be eating ither sources if saturated fats like oil etc. so it has to be in a limit.

2.   Sweet potato

Carbs are very important while bulking as its helps to provide the energy required to build muscle and in your workouts. If you don’t get enough energy so you can’t lift heavy in the gym and can’t do high intensity workouts.

 So sweet potatoes are a very excellent source of energy. Sweet potatoes are a very good source of carbs, it is a low GI food (means It has a low Glycemic index, The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own).

It also contains ample amounts of potassium. It is a good pre workout meal same goes with Banana. You can consume it boiled, pan fry and bake as well.

You can consume it in your lunch or before workout….

3.   Oats

First of all, oats Is a complex carbohydrate, so because of this it is fibre rich and on top of that it is no GI hence it will not spike your blood sugar level and will give you sustainable energy throughout the day plus it also has vitamins and minerals, in addition to all of that its also so filling and doesn’t give you too many calories.

I would say that it should be in a meal if you are bulking.

If you consume oats, you also get a lot of fibre, now that plant fibre that you are getting helps in the smooth functioning of the digestion system.  

4.   White Rice

For good reason, peanuts are a staple in diets for bodybuilders. They include a range of essential nutrients, including fibre and healthy fats, and are an excellent source of protein, which aids in the body's ability to build muscle. These nutrients may support weight loss and a healthy digestive system. They may also support normal blood pressure and cholesterol levels. Antioxidants found in peanuts can aid in preventing oxidative stress and chronic diseases including cancer and heart disease. Finally, peanuts are a practical solution for anyone trying to improve their nutrition because they are simple to prepare and store. Overall, adding peanuts to a bodybuilder's diet is a terrific idea.

Due to its larger carbohydrate content and lower glycemic index, white rice is marginally preferable for pre- and post-workout meals in order to facilitate rapid absorption of nutrients for energy and recovery. However, there is not much of a difference between the two, and brown rice usually works just as well.

White rice is less filling so you can increase its intake to help in your bulking process. And it is also fast digesting.

5.   Nuts (almonds peanuts)

Look no further than almonds if you're a bodybuilder seeking for a high-quality food source to support the development of lean muscle building. Numerous essential nutrients, including protein and good unsaturated fats, can be found in almonds. Almonds are an excellent choice for your training table because protein is the primary factor in building your lean body mass.

Your cells depend on lipids as an essential component. They contribute to the formation of the phospholipid bilayer that isolates the aqueous cell interior from the surrounding fluid. Numerous beneficial fats, both monounsaturated and polyunsaturated, can be found in almonds. In actuality, a 1-oz serving of almonds has just 1 1/2 g of saturated fat and 10 g of mono- and 3 g of polyunsaturated fat. Oleic acid, an omega-9 fatty acid, is also present in them. In addition to serving a structural purpose, fat can assist in supplying energy to the body.

For good reason, peanuts are a staple in diets for bodybuilders. They include a range of essential nutrients, including fibre and healthy fats, and are an excellent source of protein, which aids in the body's ability to build muscle. These nutrients may support weight loss and a healthy digestive system. They may also support normal blood pressure and cholesterol levels.

Antioxidants found in peanuts can aid in preventing oxidative stress and chronic diseases including cancer and heart disease. Finally, peanuts are a practical solution for anyone trying to improve their nutrition because they are simple to prepare and store. Overall, adding peanuts to a bodybuilder's diet is a terrific idea.

In addition to being a healthy source of fat and protein, peanuts also include a number of vitamins and minerals. They have a number of other advantages, are inexpensive, and are portable. You shouldn't eat them all the time, despite this.

6.   Milk

Consuming milk significantly boosts the synthesis of muscle proteins, improving the net balance of muscle proteins. Additionally, it has been found that weight training (12 weeks at a minimum) in conjunction with post-workout milk consumption results in larger gains in muscular hypertrophy and lean mass.

If a person is obtaining the recommended amount of sleep, they should be aware that going that long without eating is not recommended if their main objective is to gain weight. Casein protein, which is included in milk, is a slow-absorbing protein that will stay in the body for a longer period of time.