Whether you head straight for the protein powder or a dirty bulk when you decide to build mass, the secret to better results can be as simple as small changes to your diet.
Here’s the lowdown on all the greatest grub to help you bulk up this winter.
1. Homemade juice
A lot of shop-bought juices are packed full of sugars and aren’t always good for you. Instead, make them at home by blending whole fruit and water. It’s great for fiber as well as healthy calories.
2. Cereals
Cereals are a great breakfast option as they are full of fiber, however be sure to avoid brands that are high in sugar. Look for sugar free options and chuck in a whey protein kick to help boost your gains.
3. Macadamia nuts
All nuts are high in calories and can revolutionize your diet. Macadamia nuts, however, are filled with over 700 calories and 7g of protein per 100g, so they pack the most punch for optimum health benefits.
4. Trail mix
This hearty snack isn’t for those looking to lose weight as it is filled with calories and healthy fats. Stick to the all natural mixes as a high protein, high fat snack you can load up on any time.
5. Sourdough
If you’re getting bread cravings but want to avoid white bread, opt for sourdough. It’s easier to digest than other types due to the wild yeast and lactobacillus that prevent the effects of the phytic acid.
6. Semolina
No longer the unpopular brother to porridge oats. Adding a little to your pre and post workout smoothie ramps up your carb intake.
7. Dried fruit
Easy to chuck in your gym bag. Not only do they usually contain more fiber than fresh fruit but they’re packed with nutrients and an abundance of calories needed for muscle building.
8. Olive oil
Olive oil comes with many health benefits, so drizzle a few tablespoons onto any vegetables to help you absorb nutrients.
9. Nut butters
Yes, that PB&J sandwich can actually be good for your gains. On top of all the good fats, nut butters are also high in protein. Just ensure you check the sugar content as not all brands are organic. Check out the most nutritious butters for your diet.
10. Beans
A great addition to any diet, as they slot into just about any dish and are dense in fiber, protein and more health elixirs.
11. Quinoa
There’s a reason quinoa has become so popular over the past few years. It’s a super food that is high in calories and completely gluten-free and vegan friendly. Combine a salad with a cup of quinoa and you’ve even more protein and a carb boost.
12. Coconut milk
Coconuts are amazingly versatile. The milk is rich in medium chain triglycerides that are absorbed like carbs, rather than stored as fat. An excellent high calorie addition to any smoothie.
13. Animal protein
Anything that once had a pulse is a rich source of protein that’s vital for building muscle. Bodybuilding.com sells a variety of different protein powders that will help you get your fix.
Find more food tips to help you maintain your gains and more in every issue of TRAIN magazine.
