Top High-Calorie Healthy Foods for Bulking: Ultimate Guide to Gain Muscle Fast

Many athletes are looking to get on board with the “bulking” trend. Bulking involves gaining weight and overall muscle mass to support strength development. Most athletes interested in bulking understand the time it will take in the gym to achieve results. Yet, just as important is time outside the gym. Nutrition plays a key part in your clients’ bulking success. Nutrition for bulking in simplest terms involves eating more calories than you expend. This keeps your body in a positive caloric balance. When the body is in a positive caloric balance it enters an anabolic growth state.

The main concept of gaining weight is that you have to eat more calories than the amount your body burns. “It’s better for your body to gain weight slowly than to put on weight quickly,” Zumpano notes, “so to gain weight slowly, eat an extra 300 to 500 calories per day.” She also recommends eating small meals every three to five hours and snacks throughout the day to help you consume more without feeling overly full.

Understanding Bulking and Caloric Surplus

Bulking is a strategy employed by athletes and bodybuilders to increase muscle mass and overall body weight. It revolves around the principle of consuming more calories than the body expends, creating a calorie surplus. This surplus provides the energy needed for muscle growth and repair.

Calculating Caloric Needs

The easy part is understanding that you need to eat more calories than you burn, a calorie surplus. The hard part is knowing exactly how many calories that is. Unfortunately, it is not a cut and dry answer. Everyone’s body is unique. This lends to difficulty in standardizing the exact number of calories needed when bulking. Daily caloric needs depend upon several factors including age, gender, body weight, activity level, and genetics just to name a few. Eating too few calories when training for bulking is one of the biggest mistakes your clients can make. Bulking does not lead to well-defined abs. Bulking leads to gaining weight and packing on extra mass to build overall strength. You will need to be in a calorie surplus to gain mass, but the amount will vary drastically from person to person considering weight and nutrition history along with training regimen. When focusing on gaining muscle, Trifecta Registered Dietitian and board-certified sports nutritionist Emmie Satramzemis comments, “Any weight gain in a calorie surplus will involve some amount of muscle and some increases in body fat. The key is to tip the odds in favor of more muscle mass than fat. This results in better body composition and fitness outcomes.” Formulas to calculate your client’s total daily energy expenditure (TDEE) can be helpful. TDEE is a measure of the calories required per day to support normal function. You can then add on extra calories from here to promote bulking. Such a formula can be useful to recalculate your clients’ weight as it changes during their bulking phase.

Clean Bulking vs. Dirty Bulking

Calorie intake is dialed in. Macros are set. Now it’s time to discuss what bulking foods your clients should eat to hit their bulking goals. There are healthy and unhealthy ways to approach bulking. There’s a big difference between filling up on nutritious homemade meals (clean bulk) and eating junk food all day to hit your macros (dirty bulk). Dirty bulking likely leads to more fat gain than muscle gain. The best and healthiest option for your client is to eat for clean bulking.

Read also: High-Fiber Diet for Better Health

Macronutrient Breakdown for Optimal Bulking

The most important part of bulking is getting your clients eating more calories. But just as important is what these calories consist of. What exactly should your clients’ high-calorie diet look like to help them gain weight and lean muscle in a healthy manner? The body requires three macronutrients: carbohydrate, protein, and fat. Determining the necessary macronutrient ratios is critical when bulking. Higher carbohydrate, moderate protein, and lower fat ratios have been shown to promote bodybuilding and muscle growth.

Recommended percentages of total caloric intake:

40-60% carbohydrate
25-35% protein
15-25% fat

The Role of Carbohydrates

Carbohydrates supply a necessary energy source during training. When we consume carbohydrates, they are broken down and used to replenish glycogen stores within the muscle. When the muscles perform work, they rely on these glycogen stores to develop and create energy to perform the task at hand. Consuming adequate carbohydrates prior to training reduces glycogen depletion. Trifecta Dietitian Mikayla Jorgensen states, "Carbohydrates are especially important for athletic performance because of their ability to be used as quick, readily available fuel for our bodies and brain. This ability is key for optimal performance and recovery in high endurance and explosive training." Failure to consume adequate carbohydrates may impair strength training and muscle development.

Complex carbohydrates such as legumes, fruits, whole grains, and starchy vegetables like potatoes are also beneficial for weight gain. They do not cause sugar spikes as they get metabolised in your body slowly. Their high calorie content makes them one of the best options for gaining weight. A medium-sized baked potato contains around 160 calories and roughly 4.3 grams of protein. So, while preparing a list of high calorie foods for weight gain, you must definitely add potatoes in them! French fries, boiled potato vegetables, and other culinary preparations containing potatoes are not only sumptuous but they also aid in rapid weight gain.

The Importance of Protein

Protein supplies the building blocks in recovery and repair to form new muscle. Protein is made up of amino acids. These are often referred to as the building blocks of proteins. Amino acids play many important roles within the body. They are most importantly needed for growth and repair. Your body needs 20 different amino acids to function and grow properly. Although all 20 are important for overall health, nine amino acids are classified as essential. Essential means that they cannot be made by your body. Essential amino acids must be consumed through your diet. Amino acids are composed of nitrogen. When you consume adequate protein your body experiences a positive nitrogen balance. This balance is the body’s total pool of protein available for use. A positive balance signals the body into an anabolic muscle-building state. Failure to consume enough protein will not signal this anabolic state. If your clients are not consuming enough protein, the body will use the protein available to simply maintain rather than build muscle. Encourage your clients to consume adequate protein to support new muscle growth.

The Necessity of Fats

Fats can also supply energy to the body and support cell growth. Unsaturated fat is known as “healthy fat.” Saturated fat is slightly better than trans fat, but clients still don’t want to include too much of either in their diet. In general, suggest clients try to keep trans fat out of their diet-especially the type found in processed foods. An easy way to incorporate healthy fats into your diet is by using olive oil in your cooking method or sauces. Healthy fat consumption should never fall below 15% of total calories. Hormones are constructed from cholesterol and fat molecules. Consuming inadequate amounts of healthy fats can suppress normal hormone levels. Hormones are responsible for bodily functions such as growth and development. Irregularity in hormone levels can negatively affect your clients’ attempts at bulking. Be sure your clients are incorporating healthy fats into their diet.

High-Calorie Food Options for a Clean Bulking Diet

The following food options support a healthy clean bulking diet.

Key Proteins for a Bulking Diet

Chicken: A chicken breast is a great source of lean protein. It provides about 26 grams of protein per three ounces. The fattier cuts of chicken such as drumsticks and thighs are a rich source of calories. They are also a great source of lean protein. 100 grams of chicken offers around 240 calories of energy. Therefore, add some chicken in your diet to accelerate your weight gain process.
Seafood: Seafood is a good source of protein as it is usually low in fat. Fish like salmon are a little higher in fat but provide healthy omega-3 fatty acids. While oily fish varieties such as salmon, herring, mackerel, sardines, etc. do not belong to the category of high protein low fat foods, they are definitely rich in proteins and omega fatty acids. So, they promote healthy weight gain without any health hazards. One fillet of Atlantic salmon provides up to 155 calories of energy. Also, it provides 22 grams of proteins and 7 grams of fat. So, if you want to increase weight without indulging in high cholesterol food, oily fish can prove to be the best option for you!
Milk, cheese, and yogurt: Dairy foods are great sources of protein. In addition, they contain calcium and vitamin D. Greek yogurt and cottage cheese are great high protein snacks. They can be eaten alone, mixed with berries or mixed into a smoothie to add some extra protein. Milk and other dairy products such as yoghurt, butter, cheese, etc. are also rich in calories and fat content. 100 ml of whole milk contains up to 65 calories of energy. Butter (100 grams) can offer up to 717 calories of energy. A cube of 100 grams of cheddar cheese can be equivalent to 402 calories of energy. Greek yogurt is strained to create a rich, creamy texture. It has about twice as much protein as traditional yogurt, and far more calories. It’s also a great source of calcium (for strong bones) and probiotics (for a healthy gut).
Lean beef: Beef has more fat in comparison to white poultry meat such as chicken. Encourage your clients to opt for lean cuts of meat. Beef also serves as an excellent source of vitamin B12, zinc, and iron. Red meats such as lamb, pork, beef, etc. are also high calorie foods. They aid in the muscle growth process and promote overall strength and health. For instance, 85 grams of steak provides 228 calories to your body along with 24 grams of proteins. Red meats are not low calorie high protein foods because of their higher fat content. However, they are excellent for weight gain and building muscles. So, a lot of athletes and bodybuilders include red meat varieties in their diet.
Beans: These can serve as a great alternative to animal protein. Unlike animal protein, beans provide beneficial dietary fiber.

High Carb Foods for Bulking

Old-fashioned oats: Oats are a terrific way to get carbohydrates, fiber, and extra calories into your diet. They can be enjoyed in the morning for breakfast mixed with some Greek yogurt for protein or blended into an afternoon post-workout smoothie.
Sweet potatoes: These are a great carbohydrate source full of nutrients and fiber. They are perfect for a post-workout meal to restore glycogen levels.
Fruit: It comes in all shapes and sizes and can offer variety to your clients’ diet. Fruit also offers essential nutrients and antioxidants. These are great for protecting against cell damage. Bananas are a great post-workout snack as they offer carbohydrates as well as potassium to aid in recovery. Encourage your clients to eat fresh fruit over dried fruit. Dried fruit is usually loaded with added sugars. The natural sugars from fruit will better support your clients’ bulking goals.
Rice: White rice has been arguably considered one of the best foods for adding muscle. It provides a high volume of carbohydrates per serving and is an easy filler. Combine rice with some veggies and protein for a perfect post-workout meal. Rice is high in calories and carbohydrates. One cup of rice can provide around 44 grams of carbs, 204 calories, and a little fat. To improve its calorie content, you can also cook it with beans, meat, eggs, and other calorie dense foods.
Whole grain bread: Bread has gotten a bad rap lately. Especially with the recent explosion in low carbohydrate diets. But if your clients’ goals are to bulk and build muscle mass, the last thing they want is a low carbohydrate diet. Bread is a great way to get quick easy carbs in and can easily be loaded up with some peanut butter and sliced banana for even more carb loading. 100 grams of whole grain bread offers around 265 calories of energy. So, whole grain bread is also recommended as a healthy weight gain option.
Vegetables: Veggies supply a great source of complex carbohydrates. They vary in the amount of carbohydrates they provide depending on if they are starchy or non-starchy vegetables, but they are essential to maintain overall health during your clients’ bulking season. Vegetables are packed full of necessary vitamins and nutrients. The vitamins and minerals found in vegetables aid in supporting growth and repair. Have your clients mix in some steamed veggies with their rice and potatoes to get those necessary vitamins in.
Pasta: Pasta is a tasty Italian food made from cheese, four, eggs, and other ingredients that are rich in fat. 100 grams of pasta offers approximately 131 calories of energy.
Potatoes and complex carbohydrates: Potatoes and other complex carbohydrates are a cost-effective way to add extra calories. Complex carbohydrates can lead to a steady release of energy. They also provide other nutrients and food groups, such as potassium, fiber, vegetables, or whole grains.
Cereals: Cereals can be an excellent source of carbs, calories, and nutrients. For example, oatmeal cooked with whole milk, can be a great carb source to add to your weight gain eating plan. You’ll get about 150 calories from a 1 cup (237 mL) serving of cooked oatmeal (or 1/2 cup dry), plus the calories in any whole milk or toppings you add.

Healthy Fats for a Bulking Meal Plan

Eggs: These are a great source of healthy fats. In addition, they double as a healthy source of protein as well. They are a great breakfast option served alongside some oatmeal and fresh fruit. Eggs, especially the egg yolks are known for their high calorie content. They also provide proteins, vitamin D, and micronutrients in abundant quantities. Two full grown eggs can provide up to 160 calories of energy making them excellent options for weight gain.
Nuts: An energy- and nutrient-dense food, nuts have healthy monounsaturated fats. Nuts and nut butters are packed full of essential micronutrients and minerals like magnesium, zinc, selenium and phosphorous. These micronutrients and minerals are essential in maintaining a healthy nutritional status to support building muscle mass. Nuts are a natural source of carbohydrates and proteins. So, those wanting to gain weight naturally must incorporate nuts in their diet. Just 32 grams of almonds can provide up to 170 calories. They also provide 15 grams of fats and 6 grams of proteins. So, including almonds, cashews, pistachios, and other nuts in your diet is a good decision to improve your weight. To make them palatable, you can mix them in curd, cream, and other dairy products. Including them in milkshakes, puddings, and rice preparations is also a great idea.
Avocados: A reliable source of monounsaturated fatty acids. These fatty acids help aid in reducing inflammation. In addition, avocados provide a high number of antioxidants and vitamin E which support cardiovascular health. Fruits like avocados are loaded with fat content. One large avocado contains around 365 calories of energy. It also contains up to 30 grams of fat and 17 grams of fibre. So, you can include avocados in your diet to add some quick pounds to your weight. Eating avocados directly may not be possible for many individuals. However, they can include it in their sandwiches, salads, and fruit mixes to fulfill their daily calorie intake.
Olive oil: A great way to add healthy fats into your diet. Encourage your clients to make small changes like using olive oil when cooking or meal prepping. Making this change is a great way to add healthy fats and extra calories to the diet without leaving your clients feeling too full.
Coconut Oil: 100 grams of coconut oil offers approximately 860 calories of energy. Therefore, if you are thinking of one of the best oils for gaining healthy weight, coconut oil can be a great option.
Ghee: Ghee is also useful for weight gain as it is a calorie-dense diet. 100 grams of ghee offers up to 900 calories of energy. So, it is one of the best high calorie foods available in the market today!

Other High Calorie Foods

Protein Powders to Support Bulking: Supplementing with protein powder can be an easy way to get more protein into your clients’ diets. Two healthy options are whey protein and casein protein. Whey protein: Whey is a complete protein source. This means it has all nine essential amino acids. It is relatively low in lactose content so can be ideal for those with lactose sensitivities. Whey protein supplementation coupled with resistance training has been shown to improve muscle synthesis and promote muscle tissue growth. Casein protein: Casein is also a complete protein providing all nine essential amino acids. This slow-digesting protein releases amino acids slowly, so it can help you feel full longer. It may be of benefit for your clients to consume casein before bed to aid with recovery and reduce muscle breakdown while sleeping.
Dark Chocolate: Dark chocolate is a calorie rich food item that can contribute to weight gain, especially if eaten in surplus quantities. 100 grams of dark chocolate provides up to 700 calories of energy as per its cocoa percentage and other ingredients. So, if you want to gain weight faster, add some dark chocolate to your daily diet.
Protein Shakes: Protein shakes are not only high in proteins but they are also among the most high calorie beverages. 100 ml of protein shake provides up to 400 calories easily depending upon the type of protein used. For instance, whey protein isolate and concentrates contain up to 370 and 393 calories respectively. So, don’t forget to add the protein powder to your milk before heading to your workout sessions!
Sattu: Sattu, a traditional flour prepared by grinding chickpeas and other cereals, is an excellent source of energy. You can mix sattu with sugar, dry fruits, and other calorie-dense ingredients to add some quick pounds to your frame. Generally, 100 grams of sattu offers up to 413 calories of energy. It is also high in fibre, proteins, fats, and other essential nutrients.
Peanut Butter: Made from roasted peanuts, peanut butter is also healthy for your diet. It can be used as a spread over breads, crackers, toasts, and sandwiches. 100 grams of peanut butter offers up to 588 calories of energy. Therefore, it is one of the most nutrient-dense foods available in the market.
Tofu: Tofu is an excellent source of proteins, especially recommended for vegans as they don’t eat dairy-based or animal-based foods. Each 100 grams of tofu contains 11 grams of protein and 76 calories. So, if you want to add some high protein low calorie foods to your diet, tofu can be a good option. Since it aids muscle repair and growth, it can also be used for gaining muscles and weight.
Paneer: Though paneer is a protein-rich food, it also helps you in gaining weight. Also known as Indian cheese, 100 grams of paneer offers up to 297 calories of energy. So, eating palak paneer, matar paneer, and other varieties of paneer dishes will definitely promote weight gain.

Other Tips for Gaining Weight the Healthy Way

Go for full-fat dairy products: Instead of using nonfat or low-fat milk, use whole milk or cream in scrambled eggs, soups, gravies and baked goods. If you’re lactose intolerant, turn to alternative milks.
Choose higher fat meats: Steak, pot roast, ribs, pork chops and chicken or turkey thighs and legs have a higher fat content than leaner cuts of meat.
Don’t fill up on fluids: Avoid drinking water or other beverages 30 minutes before you eat, as they can fill you up and cause you to eat less. “You can add calories through drinks, though, like by adding whole milk to your coffee and drinking 100% fruit juices, shakes or smoothies,” Zumpano says.
Cereal Bars: Cereal bars are also good for health. They can provide up to 200 calories of energy per serving. These bars are not only healthy for digestion but also great for your overall health and immunity. Consume cereal bars with whole milk, protein shakes, and other calorie dense foods for quicker weight gain!

Bulking Meal Plan Considerations

Sit down with your clients to discuss their overall bulking meal plan. Determine their calorie needs and strategize their macronutrient breakdown. Once you’ve dialed in the numbers, start planning out some snack and meal ideas. Discuss with your clients the best time to consume meals and snacks to support their muscle-building journey. Also, discuss the best ways to track their progress such as getting a DEXA scan before starting, and upon finishing, their plan to track body composition changes. Combining a nutrient-rich diet with proper training should have your client on their way toward reaching their bulking goals.

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