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The Best Foods for Bulking

  //food-wine.news-articles.net/content/2025/09/25/the-best-foods-for-bulking.html
  Published in Food and Wine on Thursday, September 25th 2025 at 12:54 GMT by GQ
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The Ultimate Bulking Playbook: What to Eat When You’re Building Muscle

If you’re serious about turning a lean frame into a muscle‑laden physique, the first rule of the game isn’t a “no excuses” mindset or a killer workout routine—it’s the food on your plate. In GQ’s definitive guide, “The Best Foods for Bulking,” nutritionists and body‑building pros lay out a clear, science‑backed menu that will keep your glycogen stores topped up, your protein synthesis humming, and your calorie surplus in check. Below is a concise but comprehensive rundown of what that guide recommends, including the extra nuggets of wisdom you’ll find in its embedded links.

1. The Macro Blueprint

At the heart of any bulking plan is the calorie surplus: you must eat more calories than you burn to gain weight, and the bulk of that surplus should come from high‑quality protein and complex carbohydrates. The article stresses that a typical bulking diet should be around 1.2–2.0 grams of protein per kilogram of body weight per day and a carbohydrate intake of 4–6 grams per kilogram. Fats fill the rest of the caloric need—about 25–30% of your daily total.

GQ link: The guide references a deeper dive into the “Macronutrient Matrix” on the site, which uses a spreadsheet to track how many calories from protein, carbs, and fats you’re eating each day. It’s a handy tool if you’re worried about overshooting your macros.

2. Protein Powerhouses

The article highlights that chicken breast and turkey are staples for their low-fat content and high protein density, but it warns against overconsumption of red meat due to saturated fat concerns. Fish—especially salmon and tuna—add heart‑healthy omega‑3s, which can reduce inflammation and improve recovery.

GQ link: A side note points to an external study from the American Journal of Clinical Nutrition that links omega‑3 supplementation to increased muscle protein synthesis. This gives readers an evidence‑based rationale for choosing fatty fish.

3. Carbohydrate Champions

Bulking isn’t all protein; carbs are the body’s preferred energy source and a key driver of insulin release, which in turn helps shuttle nutrients into muscle cells.

• Oats: 1 cup cooked provides 154 calories and 27 g of carbs, plus soluble fiber for digestion.
• Brown Rice: 1 cup cooked delivers 216 calories and 45 g carbs.
• Sweet Potatoes: 1 medium offers 103 calories, 23 g carbs, and a dose of vitamin A.
• Quinoa: 1 cup cooked provides 222 calories, 39 g carbs, and a complete protein profile.
• Whole‑grain Bread: 2 slices equal about 140 calories and 25 g carbs.

The guide recommends pairing complex carbs with a source of protein and a healthy fat to keep insulin levels steady and to avoid the dreaded “post‑binge crash.” For instance, a breakfast of oatmeal topped with whey protein and a handful of almonds is a go‑to.

4. Healthy Fats—Because They’re Essential

Fats may seem like the villain of bulking—but they’re crucial for hormone production, joint lubrication, and nutrient absorption.

• Avocado: 1 medium yields 240 calories, 22 g of healthy monounsaturated fats.
• Nuts (almonds, walnuts): 1 oz provides 164–200 calories and 14–15 g of fats.
• Olive Oil: 1 tbsp adds 119 calories, mainly monounsaturated fat.
• Coconut Oil: 1 tbsp is 117 calories and 13 g of saturated fat; the article cautions moderation because of its higher calorie density.
• Chia Seeds: 1 tbsp packs 58 calories, 3.5 g protein, and 3 g fiber.

A common recommendation is to include a small handful of nuts in every meal or snack to reach the 25–30% fat threshold of a balanced diet.

5. The “Other” Category: Hidden Nutritional Gems

The guide doesn’t stop at the basics; it throws in some food group outliers that pack a punch:

• Egg Whites: Almost pure protein—great for late‑night pre‑sleep shakes.
• Beans & Legumes: Provide protein, complex carbs, and fiber—perfect for those who want plant‑based options.
• Dark Chocolate (70%+ cacao): 1 oz offers antioxidants, a moderate carb source, and a mood‑boosting boost.
• Berries: Low in calories but high in micronutrients—excellent for satiety between meals.

GQ link: A link to an external infographic on the Nutrition Today website breaks down the micronutrient profile of common superfoods, illustrating how these “other” foods fill nutrient gaps that might be missed in a meat‑centric diet.

6. Practical Meal‑Planning Hacks

1. Meal Frequency: The article recommends 5–6 smaller meals rather than three large ones to keep a steady nutrient flow and to avoid digestive discomfort.
2. Pre‑ and Post‑Workout Nutrition: Consume a protein–carb blend within 30 minutes after training to maximize muscle repair.
3. Smart Snacking: Pack protein bars, nuts, or a boiled egg for on‑the‑go fueling.
4. Hydration: Emphasize water over sugary drinks; dehydration can hamper muscle recovery.

A notable tip: Use a kitchen scale or a smartphone app—referenced via a GQ link—to measure portions accurately. Precision is key in maintaining the calorie surplus without tipping into excess.

7. Potential Pitfalls and How to Avoid Them

• Over‑eating in the name of bulking: The article cautions that a massive calorie surplus can lead to unwanted fat gain. It suggests a gradual approach: increase calories by 250–500 kcal per week until you hit the desired weight.
• Nutrient timing myths: While post‑workout nutrition is important, the guide debunks the “window of opportunity” myth, stating that consistent daily protein intake is more critical than an exact timing window.
• Ignoring micronutrients: Even on a protein‑heavy diet, vitamin and mineral deficiencies can sneak in. The article stresses the importance of leafy greens, colorful vegetables, and a varied protein mix.

8. Resources and Further Reading

GQ’s bulking article is punctuated with links that expand on key points:

• “The Science of Muscle Growth”: A link to a university‑affiliated review that explains how protein synthesis works at the cellular level.
• “Insulin’s Role in Bodybuilding”: A link to a health‑magazine article that simplifies insulin’s function in nutrient uptake.
• “Best Supplements for Bulking”: An external guide that discusses creatine, beta‑alanine, and other performance aids—though the main article itself advises sticking to food first.

9. Bottom Line

Bulking isn’t a one‑size‑fits‑all recipe. GQ’s article reminds readers that the best foods for bulking are those that align with your macronutrient goals, taste good, and are nutritionally balanced. Whether you’re a seasoned lifter or a weekend warrior, the list of protein‑rich meats, wholesome carbs, smart fats, and nutrient‑dense “extras” offers a roadmap that’s both accessible and evidence‑based.

The takeaway? Plan your meals around protein first, fill the rest with complex carbs and healthy fats, and use the links in the article to dive deeper into the science. With the right food choices and a disciplined approach, you can power through a calorie surplus without turning into a “fat‑bulk” disaster—just a lean, muscular, and satisfied you.