The Student News Site of Thomas A. Edison Career and Technical Education High School

The Edison Light

The Student News Site of Thomas A. Edison Career and Technical Education High School

The Edison Light

The Student News Site of Thomas A. Edison Career and Technical Education High School

The Edison Light

What Foods Are Best for Making Gains?

Working out can mean various things for individuals and people can work out for different reasons. One reason people work out is to bulk up and gain muscle. Bulking requires you to follow specific conditions in order to gain mass. If you don’t follow the right plan then you won’t be able to bulk up at all.

The foods you’d eat when bulking up are vastly different from foods you’d eat when trying to lose weight. It’s not easy to bulk, but by repeating the guidelines and eating the appropriate way you can reach your fitness goals. 

When it comes to bulking up, specific conditions come with it. Bulking is mostly mastering your caloric intake, which is the number of calories you consume. As a result, “you need to consume more calories than your body consumes on a regular basis” (Dickson). People tend to eat macronutrients when trying to bulk up, which consist of carbohydrates, protein, and fats.

First, you have carbohydrates which are important for building muscle. Carbohydrates are converted into glycogen, a form of energy stored in your muscles. Your body looks for glycogen instead of breaking down muscle tissue for energy when doing activities trying to gain muscle. This energy is important because it helps power your workouts. Carbs are also beneficiary because they “prevent muscle weakness, prevent muscle degradation, and help muscle recovery” (InBody USA). Some great sources of carbs include whole grains such as whole-wheat bread, whole-wheat pasta, and oatmeal. You also have “rice, particularly brown rice is a good source of carbs as well as vegetables such as carrots, broccoli, asparagus, spinach, and sweet potatoes” (Steel Supplements).

Although carbs are good when bulking, some carbs you should avoid are soda, candy, and processed foods like chips and cereal.

Secondly, the next macronutrient you need when bulking is protein. Arguably one of the most important things your body needs to gain muscle, “protein contains the building blocks for almost everything our body needs ranging from our organs, muscles, and skin” (Steel Supplements). Most importantly, consuming protein provides the body with the essential amino acids, something the body cannot create on its own. These amino acids are essential because they “help repair and maintain muscle tissue” (InBody USA).

All these facts go to show how vital consuming protein is to the body. Some protein sources include, “high protein dairy products include Greek yogurt and two-percent milk, as well as eggs. High-protein meats include chicken breasts, steak, ground beef, ground turkey…” (Kadey) One of the more common sources of protein you see people use is protein powder. When people work out, you often see them have some sort of protein shake. These are just some of the many sources of protein there is out there that provide you with what you need in order to gain mass. 

Finally, the final macronutrient that helps to gain muscle is fats. When you think of fats, you don’t usually think of positive things. But in this case, there are two types of fats; saturated and unsaturated fatty acids. Fats are important because they provide your body with energy. Unsaturated fats are what you want to consume and on the other hand, saturated fats are what you should stay away from. Some good sources of unsaturated fats are, “olive oil, avocados, walnuts, fish, and peanut butter” (Steel Supplements). The bad fats you shouldn’t consume include, “cheese, cookies, whole-fat milk, fast food, and ice cream” (Steel Supplements). These are just some of the saturated fats you should stay away from, there are others but these are the main ones.

There are many foods that help when trying to bulk up. The items included there were just some of the many sources of macronutrients you need in order to gain mass. Bulking starts with making sure you consume more calories than you burn so you need to be mindful of that.

If you’re planning on putting on muscle in the future, you should take note of all of these foods listed here, both the good and bad. There are so many other types of food out there, but the ones listed here are the ones that are most common and the ones that will benefit you the most. Bulking isn’t easy, but with the right mindset and diet, it won’t be too easy to achieve. 

More to Discover