10 Foods That Are Great For Bulking
1 - Whole milk
Whole milk is a perfect bulking food, 570 calories per litre with over 30g of protein makes it very calorie-dense. It doesn't require any cooking or preparation and can be drunk in minutes without filling you up too much. Liquid calories are an easy way to get calories in. You can use milk as a base to make your own weight gain shake. It takes away the excuse of being too busy to eat enough. You can use it to make It contains phosphorus, potassium, iodine, riboflavin and pantothenic acid, vitamin B12 and calcium.
2 - Olive oil
Extremely calorie-dense. One tablespoon is 130 calories! Perfect if you want to gain weight. It can be added to a homemade weight gain shake. Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. Extra virgin olive oil is loaded with antioxidants, which have many health benefits.
3 - Eggs
Depending on the size of the egg, one egg contains around 70 calories and 6-8g of protein Eggs are rich sources of selenium, vitamin A,D,E, KB6, B12, and minerals such as zinc, iron, and copper. Very cheap and convenient. You can cook them a variety of different ways.
4 - Protein Shakes
While protein shakes aren't very high in calories, they are a very convenient way to get good quality protein as it takes less than a minute to make and drink one. They are also very cheap when you compare to high protein foods. It makes a perfect addition to a homemade weight gainer shake.
5 - Nut butter
Peanut, almond and cashew butter are all great if you're trying to gain weight. Around 600 calories and 25g of protein per 100g (depends on what kind of nut butter). Another food that goes well in a homemade weight gainer shake, and doesn't need any time to prepare which makes it very convenient when you're busy.
6 - Oats
100g of raw oats contains 389 calories, 16g of protein, 66g of carbs and lots of soluble fibre. unfortunately, my digestive system doesn't react well to oats these days, but when I was younger and bulking, I used to eat it daily and put it in my homemade shakes. Oats contain magnesium, selenium, iron, vitamin B1, copper, and phosphorus.
7 - Beef
Beef is a great bulking food as it's high in good quality protein and is calorie-dense due to the amount of fat it contains. It contains vitamin B12, B6 zinc, selenium, iron, niacin, and phosphorus.
A packet of beef I have has 209 calories, 14.5g fat, and 20 g of protein per 100g.
8 - Cheese
Tastes great and I can add to it to many things. Another food that doesn't require any preparation. Very calorie dense with a huge 400 calories and 25g of protein per 100g.
9 - Dried fruit and nuts
Very calorie dense and other food that doesn't require any preparation, and has the added benefit of being able to carry it around without it needing to be kept in a fridge. Any easy way to get an extra 300-700 calories in between your main meals.
10 - Bananas
1 medium-sized banana has around 80-90 calories and around 23g of carbs and contains potassium, vitamin B6 and vitamin C. Another food that doesn't require any preparation, and like nuts and dried fruit, has the added benefit of being able to carry it around without it needing to be kept in a fridge.
Also worth mentioning rice, pasta, tuna, all fatty meat.
You might have noticed I kept mentioning convenience, how calorie-dense food is, and the possibility of adding it to a homemade shake.
Eating a lot of calories without eating lots of junk food is time-consuming and takes planning. A lot of people really struggle when they're told to increase their calories.
Eating foods that are calorie-dense, and drinking liquid calories make it much easier. I always have foods in the house that are calorie-dense and don't require much preparation. I can also easily drink 2000 calories with 2 shakes. Each shake could be made and drunk within five minutes.
It takes away all the excuses.
Whole milk is a perfect bulking food, 570 calories per litre with over 30g of protein makes it very calorie-dense. It doesn't require any cooking or preparation and can be drunk in minutes without filling you up too much. Liquid calories are an easy way to get calories in. You can use milk as a base to make your own weight gain shake. It takes away the excuse of being too busy to eat enough. You can use it to make It contains phosphorus, potassium, iodine, riboflavin and pantothenic acid, vitamin B12 and calcium.
2 - Olive oil
Extremely calorie-dense. One tablespoon is 130 calories! Perfect if you want to gain weight. It can be added to a homemade weight gain shake. Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. Extra virgin olive oil is loaded with antioxidants, which have many health benefits.
3 - Eggs
Depending on the size of the egg, one egg contains around 70 calories and 6-8g of protein Eggs are rich sources of selenium, vitamin A,D,E, KB6, B12, and minerals such as zinc, iron, and copper. Very cheap and convenient. You can cook them a variety of different ways.
4 - Protein Shakes
While protein shakes aren't very high in calories, they are a very convenient way to get good quality protein as it takes less than a minute to make and drink one. They are also very cheap when you compare to high protein foods. It makes a perfect addition to a homemade weight gainer shake.
5 - Nut butter
Peanut, almond and cashew butter are all great if you're trying to gain weight. Around 600 calories and 25g of protein per 100g (depends on what kind of nut butter). Another food that goes well in a homemade weight gainer shake, and doesn't need any time to prepare which makes it very convenient when you're busy.
6 - Oats
100g of raw oats contains 389 calories, 16g of protein, 66g of carbs and lots of soluble fibre. unfortunately, my digestive system doesn't react well to oats these days, but when I was younger and bulking, I used to eat it daily and put it in my homemade shakes. Oats contain magnesium, selenium, iron, vitamin B1, copper, and phosphorus.
7 - Beef
Beef is a great bulking food as it's high in good quality protein and is calorie-dense due to the amount of fat it contains. It contains vitamin B12, B6 zinc, selenium, iron, niacin, and phosphorus.
A packet of beef I have has 209 calories, 14.5g fat, and 20 g of protein per 100g.
8 - Cheese
Tastes great and I can add to it to many things. Another food that doesn't require any preparation. Very calorie dense with a huge 400 calories and 25g of protein per 100g.
9 - Dried fruit and nuts
Very calorie dense and other food that doesn't require any preparation, and has the added benefit of being able to carry it around without it needing to be kept in a fridge. Any easy way to get an extra 300-700 calories in between your main meals.
10 - Bananas
1 medium-sized banana has around 80-90 calories and around 23g of carbs and contains potassium, vitamin B6 and vitamin C. Another food that doesn't require any preparation, and like nuts and dried fruit, has the added benefit of being able to carry it around without it needing to be kept in a fridge.
Also worth mentioning rice, pasta, tuna, all fatty meat.
You might have noticed I kept mentioning convenience, how calorie-dense food is, and the possibility of adding it to a homemade shake.
Eating a lot of calories without eating lots of junk food is time-consuming and takes planning. A lot of people really struggle when they're told to increase their calories.
Eating foods that are calorie-dense, and drinking liquid calories make it much easier. I always have foods in the house that are calorie-dense and don't require much preparation. I can also easily drink 2000 calories with 2 shakes. Each shake could be made and drunk within five minutes.
It takes away all the excuses.