The Best Protein Powder for Bulking
Bulking is an ambitious fitness goal. It takes time and dedication, plus you must sacrifice the lean physique you typically strive for in the name of acquiring more lean muscle than you can any other way. Protein is essential to an effective bulk, and supplements for protein can be beneficial in a time when protein intake is more important than ever. In this article, we’ll discuss what a bulk is, how to determine your calorie needs, and the best protein powders for bulking to help you reach your hulky dreams.
What is a Bulk?
A bulk, or bulking, refers to intentionally increasing caloric input with an emphasis on carbohydrates and protein. The purpose is to increase muscle mass as much as possible. There’s more to a bulk than just eating, as an increase in calories without sufficient resistance training leads to the accumulation of body fat with very little muscle growth. So, not only do people bulk up their calories, but they also tend to bulk up their training as well.
The body requires more energy (calories) than it can use to create new muscle. However, to switch your body into a muscle-building mode, you must apply progressive resistance to your muscles. The micro-tears that occur with heavy lifting tell the body to use those excess calories to make more muscle fibres.
Bulking is an excellent way to increase the size of the muscles in a short amount of time. However, you should still expect to add some excess body fat as well, no matter how “clean” you eat.
What’s the Difference Between a Clean and a Dirty Bulk?
As far as nutrition goes, you might have heard the following terms:
- a “clean” bulk
- a “dirty” bulk
A clean bulk is increasing calories without compromising the nutrient-dense foods you typically consider healthy, including supplements for protein. With a dirty bulk, people tend to eat any and everything in the name of increasing calories. They may or may not include supplements for protein to add some muscle, but either way, people that participate in dirty bulks might just be using it as an excuse to binge eat. In fact, there is a link between people who bulk like this and eating disorders.
If you’re going to bulk, we highly suggest doing it the correct way. Keep it clean—include a balanced variety of whole foods and a premium protein powder for bulking in your diet plan.
How do You Bulk?
If you’re considering a bulk, the first step is to determine your caloric needs. First, use this handy calculator to determine your BMR or basal metabolic rate. Then, use the advanced mode to account for your activity level.
For, let’s take a 30-year-old woman who is 165 cm tall and weighs 68 kg. She is very active, as she works out six days a week. According to the Harris-Benedict calculator, her BMR is 1457 calories, and her total energy expenditure is 2004 calories. This means she should eat roughly 2000 calories/day to maintain her current weight.
When we talk about a clean bulk, generally, you should increase by no more than 250-500 calories at a time before gauging your progress. If the woman from our example wants to bulk, she should begin by increasing her caloric intake to between about 2250 and 2500 calories a day.
What Should the Macro Split be for a Bulk?
If you’re interested in bulking, you’re probably at least vaguely aware of macros and a good ratio of carbs to fat to protein. A good ratio for building muscle in a bulk is:
- 50% carbs
- 20% fat
- 30% protein
While some people will look at that and think, “More carbs than protein?” Others understand that the emphasis on carbohydrates is more critical to building muscle in a bulk. In fact, studies show that 2.0 grams/kg of body weight is the upper limit of protein that active individuals can utilize to make muscle. With that being said, adequate protein is essential to jump-start muscle hypertrophy.
Protein Powder for Bulking
Many people use protein powders to help them reach their fitness goals, whether they’re trying to lose or gain weight. Typically, when those who are trying to lose weight look for supplements for protein, they want protein and nothing else. They don’t need excess calories or carbohydrates. Bulking is different. Typically, protein powders for bulking include a hefty serving of carbohydrates and fats along with a big serving of protein.
In this way, protein powders for bulking can help meet the increased need for carbohydrates as well as protein and calories. Look for supplements for protein that have at least 20 grams of protein and 30 grams of carbohydrates.
Depending on how many calories and carbs you need, you might also consider a mass gainer protein powder for bulking. These supplements for protein are specifically designed to include a significant serving of the other macronutrients required for a healthy bulk. They can include upwards of 200 grams of carbohydrates and 50 grams of protein. Mass gainer protein powders for bulking are an excellent tool for a clean bulk because a single serving can account for your whole calorie surplus. Continue to follow your regular meal plan and add one of these specially formulated supplements for protein to your daily routine.
Supplement Superstore’s Best Protein Powder for Bulking
When you’re looking for supplements for protein to support your bulk, you have to be careful with your selections. Many protein powders for bulking contain empty calories just to increase the calorie and carbohydrate count. If you’re health-conscious and looking to bulk in the cleanest way possible, you need a protein supplement that packs many calories and carbs, but ideally, they are sourced from nutritious, whole foods.
Our best-selling protein powder for bulking is N-Mass by ANS Performance. N-Mass is an excellent supplement for protein and carbohydrates—it contains 325 calories, 2.25 grams of fat, 62.5 grams of carbs, and 13.75 grams of protein per scoop. Easily increase up to four scoops for even more nutrients.
The ingredients included in this protein powder for bulking are sweet potatoes, chia seeds, quinoa, rice, oats, whey protein, coconut oil, flaxseed, and more. Take a look at the entire list of ingredients to see that all the energy you get from this supplement for protein comes from the whole foods you would eat every day.
When it comes to your health and fitness, you want only the best. We know that, and we take pride in being your trusted source for information and quality protein powders for bulking and more.