If you are looking to bulk up, you are probably already hitting the gym and buying supplements online. Working out vigorously is not the only thing you need to be doing though. You also need to make sure you have the right food and supplements to build the physique you desire. Though your diet should be tailored to your metabolism and needs, there a few nutritional sources that you will certainly need. This list will provide a few details about what you should be consuming regularly.


Fish such as tuna, salmon, sardines, and trout are the best sources for omega-3 fatty acids. These are the healthy fats, not the kind that you need to be avoiding. The oils found in these fish helps in muscle building, and you get a good dose of protein as well. The essential fatty acids are vital for synthesising muscle proteins, so try to incorporate these fish in your diet.


Complex Carbs

Contrary to popular belief, not all carbs are bad for you. Complex carbohydrates in the right amounts are excellent sources of energy before a workout. These low-glycemic foods digest slowly, giving you even energy levels, blood sugar levels, and glycogen boosts. Whole grain breads, pumpkin, and lentils are some such sources.


Speaking of supplements and protein synthesis, you might want to carefully consider your options before buying anything. You should not just buy whatever is available at your local store. There are scientifically designed and pharmaceutically appropriate supplements like BCAA powder that aid in protein synthesis and in muscle recovery after those rough gym sessions. If you choose something generic, you will not be getting high-quality ingredients.


Lean meats like chicken and turkey are low in trans fats and saturated fats (the unhealthy kinds of fats). Lean cuts of red meat and ground beef are ideal for building muscle because they are full of Vitamin B, proteins, and minerals like zinc and iron. Beef, however does have more saturated fats than other meats, so it is best to limit your intake and alternate with the other lean meats and fish.

Egg Whites

This is one of the richest sources of protein you can find, all in a compact little casing. If you ask any nutritionist or trainer, they will almost certainly incorporate this into a body builder’s diet. Egg whites are not only sources of fundamental proteins, but they also provide plenty of minerals and vitamins. The reason the whole egg is not recommended is because yolks are full of those unhealthy fats. So try to regularly stick to the egg whites alone.


Meat is not the only source of protein. Beans are actually great sources of protein as well, and they provide fibre in your diet. What is especially useful about beans is that consuming them makes your bowel movements healthy and regulates your insulin levels as well. It also helps your system to absorb the supplements and nutrients in other foods.


Do not underestimate the power if being well hydrated. Every nutrient in what you consume needs water to transport it into each cell and remove waste. You may have heard about the importance of drinking water with electrolytes after a workout. It is true that you lose salts, not just water, when you sweat. So it would help to have sports drinks that contain potassium, magnesium, calcium, and sodium. However, you can also get these minerals from fruits like oranges and bananas, whose effects are near instantaneous.

Keep these foods in mind when you are tailoring your diet to suit your muscle building workouts. It is best to discuss this with your nutritionist or trainer for best results.