Gaining muscle mass requires an increase in food intake---you can't build muscle mass out of nothing! The process of gaining significant amounts of muscle, often referred as bulking up, means that you need to make a concerted effort to eat not only an increased quantity of food, but also more often to ensure that muscles get a steady supply of nutrients. Bulking diets focus on energy and nutrient dense foods. Some trainers follow a "clean" bulking diet which mainly includes natural foods, whereas others will consume convenience foods in an effort to gain weight. Clean bulking is preferable because it tends to result in less fat gain, although it will result in a greater volume of food being eaten.
High Calorie Weight Gainers
Because of the volume of food that needs to be consumed during a bulking diet, you may find it more convenient to consume extra calories in liquid form. Liquid meals have the advantage of being portable and require no cooking. There are a variety of commercially produced weight-gaining drinks available, but you can make your own by blending milk, natural yogurt, fruit and protein powder.
Red Meat
Red meat is commonly avoided by most health or figure conscious bodybuilders, but because it is more calorie dense compared to chicken and fish, red meat is ideal when consumed as part of a bulking diet. Lamb, pork and beef are all desirable foods for weight gain. Where possible, try to select grass fed, organic meat as this is more healthful. Red meat, in the form of jerky, also makes a portable snack. Commercially produced jerky often contains artificial preservatives and other unhealthy chemicals, but these can be avoided by making your own jerky at home.
Eggs
It is common practice amongst dieters to remove the yolk when eating eggs. This reduces both the fat and calorie value. Eggs are rich in protein and, if consumed with the yolks intact, provide a cheap, convenient snack or meal. Eggs can be hard boiled, soft boiled, fried, poached, or scrambled. Free range eggs are the healthier option, but are more expensive than battery-farmed eggs.
Nuts
Nuts are another calorie dense food ideal for bulking diets, and are good for snacking containing protein and healthy fats. Choose raw, unsalted nuts where possible, as these are generally free from harmful artificial additives and unwanted sodium. Peanuts, almonds, Brazil nuts, walnuts, pecans and cashews all make portable, tasty and convenient bulking snacks which can also be added to increase calorific value of your meals, and can be sprinkled over salads and vegetables. Because some people suffer from nut allergies, nuts are not suitable for everyone.
Milk
Considered by bodybuilding purists as the original bulking food, milk is a common part of many bodybuilding weight gain diets. Cheap, portable, convenient and readily available, milk is rich in calories and also essential muscle-building protein. Milk isn't suitable for everyone---some people suffer from intolerance to lactose which may result in an upset stomach. If you use milk as a bulking food, introduce it gradually to assess its suitability, or consider consuming lactose-free milk to avoid gastrointestinal discomfort.
References
- "Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building" Robert Kennedy; 2008
- "Men's Health Muscle Chow: More Than 150 Meals to Feed Your Muscles and Fuel Your Workouts"; Gregg Avedon; 2007
- "Ironman's Ultimate Guide to Bodybuilding Nutrition"; Ironman Magazine and Peter Sisco; 2000
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