We all know that for building muscle we need to be in a caloric surplus. However, not every calory is equal. Certain foods have been praised by bodybuilders for decades for their strong muscle-building properties. Which are the most effective ones for building mass?
1. Eggs
Eggs contain a whole spectrum of essential amino acids and its protein is therefore highly bioavailable for the human body. Eggs are an amazing source of minerals and vitamins, such as the whole spectrum of B vitamins, vitamin E, zinc, iron, and antioxidants. Another reason to consume eggs might be zeaxanthin and lutein which are important for the health of our eyes. They are a perfect functional food that can help protect us from many diseases. They are ideal for breakfast or a snack and you can prepare them in countless variations (it is not recommended to consume them raw, in the “rocky” style, though). And eat the whole egg! The fat contained in the yolk is healthy and will help you grow muscle.
2. Beef
Compared to pork, beef is higher in iron, zinc, selenium, and B12. It contains also an important Omega 6 CLA. Beef has excellent bioavailability too.
If you studied meal plans of pro bodybuilders, you probably noticed the incredible quantities of beef they consume. If you want to look like chicken, eat chicken. If you want to look like a pig, eat pork. If you want to look like a bull, eat beef. This is not science but, think about the people you know: what is their preferred meat? How do they look? Do you see any correlation there?
3. Oats
Oats have been a staple in the fitness industry for ages and for a reason. 100 g of oats have 60 g of complex carbs that will give you stable energy for your training. They are rich in B vitamins, vitamin E, potassium, magnesium, phosphor, iron, and zinc. Oats contain beta-glucan which is an excellent prebiotic that will strengthen your immune system. They can be prepared in many different ways. And if you don't like their taste, you can blend them to a powder, mix with protein and make a healthy, tasty mass building gainer shake.
4. Buckwheat
Although less popular, buckwheat is an even healthier alternative to oats. It is not a grain and it’s a naturally gluten-free plant. It can be considered as functional food thanks to its many benefits. It's rich in rutin, high in fiber, potassium, calcium, iron, copper, manganese, zinc, selenium, B vitamins, choline, and tocopherol. 100 g of buckwheat has around 10 g of protein with high bio-availability. It has a strong flavor, so it is recommended to mix it with other foods. You can do a shake using half oats, half buckwheat, blend this into powder, mix with protein and peanut butter, for an effective weight gainer.
5. Chicken and turkey
This will not be a surprise for anyone. If you don't eat at least 500g of chicken breast every day, can you even call yourself a bodybuilder?
However, if you are bulking, chicken breast is not the smartest option. When bulking, we want to consume as many calories as possible. Try thighs instead.
Chicken is not only a great source of protein (around 20 g of protein per 100 g of meat), it is also high in niacin, selenium, B6, and phosphor.
6. Salmon
Fish meat is known for its excellent nutritional profile. Fish is a source of vitamin D, iodine and Omega-3 fatty acids. Omega-3 are important for heart and brain health and are anti-inflammatory.
When talking about fish, we often hear concern about heavy metals or pesticides. The truth is that many tests have been done on the fish meat and none of these chemicals have been found in quantities dangerous for the human body. If you have fish a few times a week you can be absolutely calm. If you decide not to eat fish, make sure you supplement with Omega-3.
7. Peanut butter
If you want to really pack on the mass and do it quickly, peanut butter is your best friend. Even if you don't really enjoy the taste, try adding a spoonful to your shakes. 50 g (=1 big spoon) has around 300 kcal and it is an easy way to increase your caloric intake. Peanut butter is not only energy-dense but also nutrient-dense. 100 g of peanut butter has 25 g of protein, 19 g of carbs and 51 g of fat. It is rich in niacin, vitamin E, potassium, manganium and magnesium.
All kinds of nut butter are very popular nowadays, and if peanut butter is not your favorite food, you have plenty of options to experiment with.
If you are a bulking beginner, check-out this guide for basics about Nutrition, Training, and Recovery https://www.bigbulk.org/product-page/bulking-guide-a-z
Which of the above-listed mass building foods is your favorite? Is there any other food that gave you great results and is not listed above? Share it with us!
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