If you are looking to bulk up and pack on muscle mass, you must eat high-calorie clean foods. This article will discuss some of the best high-calorie clean foods for bulking that you can eat without worrying about adverse side effects.
What are the benefits of clean high-calorie foods?
Eating clean food with ample protein, fat and adequate carbs will help you to increase your muscle mass and size without the fat gain. Other benefits of clean foods include:
- Boosting your energy levels
- Helping you to stay healthy and fit
- Make sure that you are getting the essential nutrients that you need to grow muscles
- Promoting healthy sleep since you are optimizing vitamins and minerals
Types of clean bulking foods
The best high-calorie clean foods for bulking provide plenty of protein and healthy fats. These foods will help you pack on the muscle without adding too many calories, making them a great choice if you want to gain weight fast.
Here are six high-protein, high-fat clean foods that can help you achieve your goals:
Steak is a good source of iron, zinc, and vitamin B12. Iron is vital for red blood cell production and hemoglobin synthesis. Vitamin B12 is essential for forming red blood cells and maintaining myelin sheaths in the nervous system. Zinc contributes to immune function, wound healing, and protein synthesis. Zinc also helps to keep healthy skin and a healthy digestive tract.
In addition to providing essential nutrients, steak can also provide a dose of protein, an essential nutrient for maintaining muscle mass.
Steak is the ultimate "guilt-free" food. Don't let the mainstream narrative around animal foods deter you. They are wrong. You do not need to limit your red meat consumption. However, restricting your factory-farmed animal products is a good idea, and opt for grass-fed, humanely treated animals.
Eggs are another great source of protein and healthy fats, which makes them an ideal food choice if you're looking to bulk up. They also contain vitamins, minerals, and other essential nutrients that can help support your body's overall health. Try preparing eggs in different ways, such as sunny side up or over easy, for various delicious breakfast options.
Salmon is an excellent source of omega-3 fatty acids essential for brain development. Salmon also includes other nutrients that support heart and immune health, such as vitamin D and B12.
Unfortunately, salmon is not always the most nutritious option. Some farms may use antibiotics to keep their fish healthy or feed them corn or soybeans instead of real salmon. These practices can result in less nutritious salmon. Choose wild Alaskan salmon from sustainable sources to get the most out of your salmon. You can also choose frozen or canned salmon to make it easy to add to meals and snacks.
Rice isn't a complete protein, so pairing it with animal proteins is the best strategy. Aside from that, rice is also an excellent source of carbohydrates, fiber, and nutrients such as manganese and magnesium.
Short-grain white rice is a good source of carbohydrates, but it also contains more dietary fiber than other types of rice. Brown rice is a whole grain that provides more fiber and other nutrients, but brown rice has lectin-like properties that may attack the gut. If you are lectin, gluten intolerant, or sensitive, opt for white rice over brown.
A protein shake can provide up to 60 grams of protein while remaining relatively low in calories and carbohydrates. Custom made shakes with the right nutrient profile are essential to clean bulking. Try our ultra-clean protein options: Wild whey and Wild Collagen.
Cottage cheese is high in protein and calcium, essential for building muscle mass. Choose full-fat cottage cheese if possible for the most benefits.
Greek yogurt is an excellent source of protein, calcium, and many other healthful nutrients. It's also low in calories and cholesterol-free.
High-water fruit is a great way to fill up on nutrients and calories without adding too many grams of sugar. These fruits are also high in fiber, which can help with digestion.
The best high-water fruit choices include watermelon, berries, and apples. These fruits are also a good source of potassium, vital for maintaining nerve and muscle function.
Oats are a nutrient-dense carb that makes the perfect oats, porridge, or cookies. Oatmeal is another great way to consume oats if you don't like cookies. Oatmeal is very filling, making it a great breakfast food for bulking. And oats also contain beta-glucan, a fiber shown to lower cholesterol.
Potatoes are a good source of fiber, vitamins, and minerals.
Like other high-carb foods, they make a great side dish to go with almost any protein. You can also mash or bake potatoes to make them more attractive.
potatoes are a great source of vitamin C and potassium. One serving (1/2 cup) of potatoes provides about 4 grams of fiber and 8 grams of protein. They also contain several antioxidants, which may help protect the body from damage caused by free radicals.
One downside to potatoes is that they can be high in carbohydrates. If you include them in your diet, moderate your portions and monitor your blood sugar levels.
Starchy vegetables such as carrots, beets, and parsnips are also excellent sources of vitamins A and C, so they can help to make up for any carbohydrates you may be eating in other forms.
Fat bombs are a mix healthy fats, collagen or protein, and other superfoods like cacao and functional mushrooms.
You can blend or melt these in a pot and stir to combine, then finish in silicone molds. Please leave them in the fridge or freezer to harden. Then you always have a clean calorie and nutrient-dense bite to eat.
One of the best high-calorie clean foods for bulking is sweet potatoes. They are a great source of fiber, vitamins A and C, and potassium. They also provide a good number of calories, making them an excellent option for anyone looking to gain weight.
Sweet potatoes have positively affected heart health and blood sugar levels. They also contain a lot of vitamin B6, which is linked to lower stress levels. And vitamin B6 also helps with the metabolism of amino acids required for protein synthesis. But sweet potatoes are also high in calories and carbs, making them a great addition to any bulking diet.
Clean bulk vs. Dirty bulk
The most sustainable way to build lean mass and pack on size while providing the body with sufficient fuel and nutrients to do a solid workout regimen is by eating clean, high-calorie foods.
Regarding mass-building muscle, striving to have a 250-500kcal/day caloric surplus is recommended.
To achieve this, you will want to eat high-calorie foods packed with the correct nutrients that will aid you in gaining size.
Protein is also crucial when trying to bulk up, with the best recommendations being 1 - 1.5g/lb of body weight.
Protein has the highest impact on feelings of fullness, so if you struggle to consume enough calories, keep your protein intake to around 1g per lb of body weight.
Next up are healthy fats and carbs.
In a clean bulk, you're trying to get the perfect amount of calories, protein, carbs, and fat so that you gain as much muscle mass as possible and as little fat as possible.
On the other hand, food quality does not matter with dirty bulking, and most calories are derived from high-processed, calorically-dense foods. This does not take inflammation or long-term health into consideration. In many cases, it's just an excuse to eat whatever one wants. It's not something we recommend.
If you're looking to bulk up and put on some muscle, you'll want to ensure you're eating high-calorie clean foods that are whole and unprocessed. The best bulking foods are typically calorically dense and very nutritious and, when appropriately prepared, are also highly delicious.
A clean bulk can be rewarding and satisfying, so sharpen your knives and get in the kitchen! The mirror will thank you for it.