The Best Foods for Bulking#

We see you, turning up, lifting weights, putting the work in. But are you eating the absolute best foods for bulking? Because hitting the right calories is how your gym sessions will really start to pay off.

Your body needs fats, carbs, and lean protein to help it build, grow and recover.

To help keep you on track, we asked experts to give us the inside track on the best foods for bulking that'll add mass and fuel clean progress at the same time. Here's what to update your shopping list with.

Seitan

A favorite of Farren Morgan, the personal trainer behind the Tactical Training Method, this vegan-friendly meat alternative packs a whopping 18-25 g protein per 100g, putting it on a par with the same amount of chicken.

“It’s important to keep in mind that there is an amino acid caveat,” says Morgan, pointing out that wheat protein is low in the amino acid lysine. Adding soy is an easy solve.

“Pan-sear slices in a hot skillet to build a savory crust, then glaze with tamari and a splash of rice vinegar,” Morgan adds.

Nuts

“One of the biggest challenges when bulking is eating enough food. This is where nuts come in handy,” says Charlotte Lamb, a personal trainer who works with supplements brand ESN.

Whatever kind you prefer, nuts are calorie-dense, meaning you can add hundreds of extra calories to your day without needing to eat a huge volume of food.

Lamb suggests starting with a handful of almonds or cashews for protein, healthy fats, and key minerals like magnesium that support muscle function.

Potatoes

“Don’t underestimate the humble spud,” says Uta Boellinger, a British Association for Nutrition and Lifestyle Medicine-registered nutritionist at holistic nutritionist specialists Cannelle. “White potatoes are one of the most efficient ways to restock muscle glycogen after training, essential for performance and recovery.”

Canned Anchovies

Anchovies pack about 29g of protein per 100g, meaning there’s nothing fishy about their macros profile. “Melt a couple of fillets into olive oil to create an instant umami base to sauté greens, finish roasted veg, or build a quick pasta sauce,” Morgan says.

Dry-Roasted Soybeans

Dry-roasted soybeans contain 39-43 g protein per 100g of beans.

“If you want a plant-based snack that can be considered a protein bar, roasted soybeans are your go-to food,” Morgan says. “The texture is crunchy, the flavor is nutty, and they play well anywhere nuts do (e.g., trail mixes, salad toppers, crunch in soups).”

Oats

While not renowned for their protein content—about 10g per 100g—oats help support your bulk by providing slow-release energy, and helping to replenish your muscle’s energy stores after a hard sesh.

“When you’re trying to gain mass, you need a reliable source of carbohydrates that won’t spike your blood sugar and leave you crashing later in the day,” says Lamb. “This is why so many gym-goers eat oats religiously.”

Peanut Butter

“Bulking means calories, and peanut butter delivers them in spades, along with healthy fats and a decent hit of protein,” Boellinger says.

It’s all the benefits of nuts, but in an easier to consume, and digest, form. What more could you want? “Spread it, blend it, or just go at it with a spoon,” advises Boellinger.

A scoop in your protein shake alongside a whole banana and some oats makes for a hearty bulking breakfast on the go.

Nutritional Yeast

Vegans have known about this protein-packed secret for years. “This cheesy-tasting flake is loaded with protein,” Morgan says. In fact, that’s 47-56 g protein per 100g.

Now, you aren’t likely to use 100g sprinkling it over your stews or eggs on toast, but when the bulk is calling, every little thing helps, especially when it’s packed with fortified B vitamins to aid recovery.

Salmon

Salmon is a huge winner. “Unlike leaner fish, salmon is rich in both protein and healthy fats, giving you the double benefit of muscle-building amino acids, and an easy way to push your daily calories higher,” Lamb says.

Its omega-3 fatty acids will also help reduce inflammation and support recovery, so you can train harder and more often.

Bresaola

If you want to get fancy, reach for the air-dried lean beef. Morgan is a fan of its 31-36 g protein per 100g.

“This Northern Italian cured beef is like prosciutto’s leaner cousin,” he says. “Lay it over peppery arugula with shaved fennel and lemon for a five-minute protein plate, or just tuck it into a wrap.”

This story originally appeared in British GQ.