Last Updated on August 21, 2020.Bulking refers to the act of overeating to gain weight. The main idea behind bulking is to consume as many calories as possible. Along with eating the best bulking foods, “bulking” also entails working out intensively to gain size and strength.
For many people who are into weightlifting, it is not easy to gain muscle mass. This is why you have to be mindful of what you’re eating and make sure you are consuming enough nutrients that support muscle growth.
Contrary to popular belief, gaining muscle mass is not as straightforward as just eating till your heart’s content. Consuming the right amount of fat, protein, and other vital elements of a healthy diet is what’s most important.
Pros of Bulking
Bulking essentially entails consuming excessive amounts of calories while lifting heavy to gain muscle mass.
When you do these two things together, your body goes into an anabolic state. In this state, your body is focused on growing muscle your satellite cells are doing what they do best.
They “donate” their nuclei to the muscle cells that they are surrounding to help them increase in number. This forms a “myonuclear” domain theory according to which the number of nuclei in a muscle cell determines its growth, according to a study published in the Journal of Amino Acids.
When you cut back on your heavy caloric diet, these “mynuclei” are retained in the body, which helps maintain muscle mass and improve overall body composition.
Cons of Bulking
Perhaps the highest risk associated with bulking is the simultaneous development of fat cells. Excessive fat cells are not healthy for the body and can cause obesity. Moreover, because of the excessive calorie intake, fat cells can also go into hyperplasia.
A complete study was published in Plos Computational Biology that describes all the information on hyperplasia and how it is terrible for our body
Additionally, increased food intake can affect insulin levels, decreasing its sensitivity. This can become a problem for some people as the addiction can make it harder to diet back down.
Clean Bulking vs. Dirty Bulking
Clean bulking refers to an approach that puts an upper limit on the total amount of calories being consumed as part of the bulking process. Also known as lean bulking, it is a systematic and calculated method of gaining muscle mass.
However, for it to be effective, you have to strictly follow the guidelines and wait a little bit longer to see results.
On the other hand, dirty bulking does not have any restrictions on the type and quantity of food that you eat, and thus, it is more enjoyable. Moreover, you can start noticing gains very soon with dirty bulking.
However, because of eating in such excessive amounts all day long, you will feel sluggish throughout the day, which can be a frustrating feeling for most people.
What Are Some of the Best Bulking Foods?
Bulking is especially a popular activity in the months of fall when winter is approaching. This is a perfect time cutting and putting on some muscle mass. To do this most effectively without gaining excessive fat, you need to get your hands on some special food items.
Proteins, carbohydrates, calories, and a certain amount of healthy fat that is required for the bulking body. For your protein intake, you can make use of egg whites, chicken, turkey, round steak, fish, and even protein powder if you want to boost up the process slightly.
For your intake of carbohydrates, you can use oatmeal, potatoes, broccoli, brown rice, asparagus, and roughly all green vegetables. Olive oil, peanut butter, almonds, and salmon are good sources of healthy fats, while cottage cheese and non-fat milk are some dairy products that can help you in the bulking process.
What Are Some of the Best Bulking Supplements?
As far as supplements are concerned, whey protein is perhaps the most widely used type of supplement. This is because you can use it at any time of day as a concentrate or an isolate too.
Since protein is the most critical factor in your bulking process, whey protein is ideal for consumption as it provides a convenient source of it.
Additionally, casein protein is a type of supplement that helps keep you anabolic through the night when you are sleeping.
This means that it slows down your digestion and the breaking down of food overnight, which significantly helps in bulking. Casein protein also supports the heart by regulating blood pressure according to a study conducted in 2015.
Where Can You Buy the Best Bulking Foods and Supplements?
Bulking foods are not special items; they can be found easily in any supermarket. From your protein sources to dairy and non-dairy fats, there is no nutrient requirement that you cannot fulfill from our local store.
Furthermore, for clean bulking, a farmers’ market is the perfect place for you to get your hands on fresh fruits and vegetables. These can be highly helpful in helping you stay within your selected calorie limit. On the other hand, supplements are usually available at medical stores.
Additionally, there are branded flagship stores all over the country that sell all types of supplements. These might be a little overpriced, but the high quality makes it worth it.
A Final Word on Bulking and the Best Foods
Bulking is a trend that is gaining popularity day by day. It is perhaps the easiest and the most effective method to gain muscle mass. All you have to do to consume a large number of specific nutrients like proteins and calories and do some heavy lifting to develop muscle strength and size.
The best bulking foods are readily available, and with commitment, dedication, and motivation, you will begin to see results very soon.