Best High-Protein Foods for Bulking

Best High-Protein Foods for Bulking

by Conlan Foy in Wildgrain Blog

By Dr. Jorge, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

If your goal is to gain muscle or bulk up, choosing the right foods is key. How much protein do you really need for muscle growth? Can staples like bread and pasta fit into a bulking diet? In this article, we break down which foods can help you maximize muscle gains, and which ones are best eaten in moderation.

What is the best food to bulk up? Do I need protein to bulk up?

In general, you should focus on eating whole, largely unprocessed foods while bulking. The best foods for bulking include lean proteins, healthy fats, fruits, non-starchy vegetables, and high-quality carbohydrates like whole-grain pasta, oats, and rice. Protein is essential when trying to “bulk up,” or build muscle, because it helps repair and grow muscle fibers that are broken down during exercise.

Although you don’t need to eat excessive amounts of protein to bulk, you do need enough to support muscle recovery and growth. Pairing adequate protein with a consistent calorie surplus and strength training is key for effective bulking.

Can you bulk without eating protein? Can you gain muscle without eating protein?

No, it’s not possible to bulk without eating protein. Muscles are primarily made of protein, and during exercise, microscopic muscle tears occur that require protein to repair the muscles and grow stronger. If you don’t consume enough protein, the body will break down existing muscle tissue for energy, resulting in muscle loss and reduced strength. As a general rule of thumb, you should aim to consume around 0.7 grams of protein per pound of body weight when trying to bulk or gain muscle.

What protein food is best for muscle gain? What kind of protein is best for bulking?

The best protein foods for muscle gain are those that are unprocessed and contain high-quality, nutrient-dense protein. Great protein choices for bulking include chicken breast, eggs, salmon, Greek yogurt, cottage cheese, nuts and seeds, and beans and legumes. These whole-food protein sources generally provide more vitamins, minerals, and healthy fats than many processed high-protein options.

In contrast, processed or lower-quality protein foods such as bacon, sausage, some protein powders, and certain cuts of beef or pork are less ideal. These options can be higher in saturated fat, sodium, and additives, which may increase the risk of certain health conditions and negatively impact gut health. Choosing mostly whole-food protein sources can better support muscle growth and overall health.

Is bread good for building muscle and bulking? Is bread a bodybuilding food? 

Yes, bread can be good for building muscle and bulking. Carbohydrates are the body’s main source of fuel, and bread is rich in carbohydrates. Without enough carbs, the body may begin breaking down muscle tissue for energy, which can hinder muscle growth. However, as with other foods recommended for bulking, it’s best to choose minimally processed breads such as whole-wheat bread or whole-grain bread.

What bread is best for bulking? 

The best bread for bulking is bread that is high in protein, unprocessed, or easy to digest. Whole-grain bread tends to be higher in protein than white bread and is less processed, while sourdough bread is generally easier to digest, which can support muscle recovery by allowing the body to absorb nutrients more efficiently. Pairing whole grain bread and sourdough bread with high-protein foods, such as eggs, nut butters, or lean meats, can help you meet your overall calorie and protein needs for bulking.

Is sourdough bread good for bulking? Is whole wheat bread good for bulking?

Yes, sourdough bread can be good for bulking. Although sourdough bread is not a primary source of protein like eggs or meat, some types of sourdough bread can contain up to 8 grams of protein per slice. In addition, traditional sourdough bread is minimally processed and easy to digest, making it a great source of carbohydrates that can support weight training and help your body absorb nutrients, including protein, more effectively.

Whole wheat bread is another great choice for bulking or building muscle because it typically contains more protein than many other types of bread. Whole wheat bread is also rich in fiber, which can support digestion and overall nutrient absorption, both of which are critical for muscle growth.

Can I eat pasta on a bulk? Is pasta good for building muscle? Is pasta unhealthy for bulking?

Yes, you can eat pasta while bulking. Pasta, especially when paired with lean protein sources, is an excellent food for building muscle. Like bread, pasta is rich in carbohydrates, which are essential for fueling your body during intense workouts and supporting muscle growth. Incorporating pasta around your training schedule can further enhance its benefits, such as eating pasta before a workout to help fuel your gym session or afterwards to replenish your energy stores.

What pasta is best for bulking? 

The best pasta for bulking depends on your goals and timing. For example, eating white pasta a few hours before a workout is best for quick digestion and fast energy availability. Whole wheat pasta, on the other hand, provides more fiber and nutrients, making it a great option for sustained energy and supporting muscle recovery after exercise. If you’re struggling to meet your protein needs while bulking, high-protein pasta made from chickpeas, lentils, or other legumes can be an excellent choice. Choosing the right type of pasta based on your energy needs and protein requirements can help optimize your bulking results.

Is pizza good for muscle gain? Can you eat pizza on a bulk? Is pizza unhealthy for bulking?

Pizza is not an ideal food choice for muscle gain, but it can still be eaten in moderation while bulking. Although it contains some protein from cheese, pizza is not very nutrient-dense and can be high in sodium and fat, which may work against your bulking goals. However, because pizza is calorie-dense and can provide additional protein depending on the toppings, it may help you reach your calorie and protein targets during a bulk. Pizza is generally considered less healthy for bulking, as relying on fast food and other ultra-processed foods, sometimes called “dirty bulking,” can lead to more fat gain compared with a slower, “clean” bulk.

Where can I buy fresh bread and fresh pasta online?

At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include fresh fettuccine and fresh tonnarelli. Some of our popular breads include everything sourdough bread, plain sourdough loaf, and sourdough 7-grain loaf. Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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Best Bread for Crohn’s Disease

Best Bread for Crohn’s Disease

By Dr. Jorge, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. With no one-size-fits-all diet for Crohn’s disease, it can be challenging to know which bread is best to keep or remove from your diet. In this article, we break down the types of bread that are usually well tolerated and which ones are better avoided, especially during a Crohn’s flare-up. By understanding how different breads can affect digestion, you can feel more confident choosing the best options to support your symptoms and overall gut health. What is the best diet for Crohn’s disease? Which food is bad for Crohn’s disease? While there isn’t one specific diet that works for everyone with Crohn’s disease, certain foods may help ease symptoms during a flare. Generally, low-fiber, low-fat, and easily digestible plant-based foods are better tolerated. This means foods like white rice, potatoes, eggs, fish, and tofu are all good options when symptoms are active, as all these foods tend to be easy on digestion. On the other hand, whole grains, high-fat or fried foods, red meat, dairy products, and spicy or high-fiber foods may worsen Crohn’s symptoms for some people. It can also help to avoid alcohol, caffeine, and carbonated beverages during a flare. Because triggers vary from person to person, keeping a food journal and working with a healthcare provider or dietitian can help you identify what diet works best for your Crohn’s disease. Can you eat bread with Crohn’s disease? Is bread ok for Crohn’s disease? Is bread healthy or unhealthy for people with Crohn’s? Yes, you can eat bread with Crohn’s disease, but it’s best to avoid high-fiber bread, such as whole grain or whole wheat bread, especially during a flare. 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If you know your body doesn’t tolerate gluten well or want to try eliminating it, gluten-free bread might be a good option for Crohn’s disease. However, some gluten-free breads may contain other ingredients that can trigger symptoms, so it’s important to read labels carefully. Where can I buy healthy bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include whole wheat sourdough, plain sourdough loaf and rye sourdough loaf. Learn more about Wildgrain and our artisanal baking and cooking methods.  About the Author Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

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Best Bread for GERD

Best Bread for GERD

By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If you love a warm, comforting slice of bread but gastroesophageal reflux disease (GERD) keeps getting in the way of you enjoying it, you’re definitely not the only one. The good news is that with a little know-how, you can choose breads that support your digestion instead of stirring up symptoms. Let’s break down which loaves tend to be gentler on the stomach so you can enjoy every bite without the painful consequences. What is the best diet for GERD? Can you eat bread with GERD?  The best diet for GERD leans heavily on whole-grains, lean proteins, nonacidic fruits and vegetables, and smaller meals. It is also important to avoid high-fat or highly acidic foods to keep symptoms at bay. Just as we discussed in our Best Breads for Acid Reflux and Heartburn article, you can absolutely eat bread with GERD, but which bread, and how much, matters. 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It is also important to consider that rye can be dense and fermentable, which means eating a large portion all at once can lead to extra gas or discomfort. Be sure to keep portions limited and toppings light. What is the best bread for GERD? Which bread is the most friendly for GERD? The best bread for GERD is the one that you enjoy the most that does not trigger symptoms. However, opting for whole-grain or whole-wheat breads is often the safest bet because they offer higher fiber, slower digestion, and fewer trigger traits often found in refined white breads. Slow-fermented sourdough and rye breads are also strong choices, as the fiber content and preparation methods make digestion easier and less likely to trigger symptoms. In short, opt for whole-grain, choose modest portions, and keep toppings light!  Where can I buy healthy bread online? At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. 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Best Pasta for GERD

Best Pasta for GERD

By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If you love a warm bowl of pasta but gastroesophageal reflux disease (GERD) keeps crashing the party, you are not alone. The good news is that pasta is not off limits. However, the right grains, textures, and prep methods need to be chosen to keep digestion comfortable. Read on to see a breakdown of which pastas play nicely with your digestive system so you can enjoy your favorite pasta dishes without the burn.  Can you eat pasta with GERD? Can a person with GERD eat pasta? Just like we discussed in our Best Pasta for Acid Reflux and Heartburn article, those with GERD can eat pasta. However, high-fiber pasta, such as whole wheat pasta, should be the first choice since high fiber foods are known to decrease symptoms of GERD. Additionally, it is best to avoid sauces that are spicy, creamy or acidic as all three can trigger GERD symptoms. Instead, pair pasta with non-acidic vegetables such as spinach, pesto, or roasted red-pepper and add olive oil or broth based sauces.  What kind of pasta can you eat with GERD? What kind of pasta is GERD-friendly? Whole-wheat pasta is the most GERD friendly option because it is high in fiber which helps reduce GERD symptoms. In addition, the high fiber content increases feelings of fullness which may help with portion control, which is beneficial as smaller portions can also help reduce GERD symptoms. When preparing your whole-wheat pasta, opt for broth based or olive oil based sauces instead of creamy alfredo or acidic tomato sauces. Other triggers to avoid include spicy ingredients and excessive fat.  What kind of noodles are best for GERD? Are buttered noodles ok for GERD? The simplest and safest option for those with GERD is pasta with no sauce and just a drizzle of olive oil. 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Is gnocchi GERD-friendly? Just like with ravioli, you can fit gnocchi into your diet if you have GERD, but not triggering symptoms is dependent on how it is prepared and served. Many gnocchi can be flagged as not GERD friendly due to refined carb content, heavy sauces, or acidic toppings. To make gnocchi safer to consume without triggering symptoms, choose options made with whole-grains and steer clear of dairy-heavy or tomato-based sauces.  Can eating pasta worsen GERD? Can eating pasta worsen acid reflux? Eating pasta can worsen GERD, but it depends on the pasta and what you put on it. Highly refined pasta, large portions, and heavy, acidic, or high-fat sauces (e.g. tomato sauces, alfredo sauce) are the real culprits that can aggravate GERD. For most people with GERD, choosing whole-grain pasta, lighter toppings, and smaller portions allows them to keep pasta in their diet without triggering symptoms. Can you eat pasta sauce with GERD? Which pasta sauce is the least acidic? Yes, pasta sauces can be enjoyed with GERD but it is important to make smart choices. Avoid tomato based sauces because they are high in acid which is a common trigger. Additionally, heavy cream based sauces and fatty toppings can trigger symptoms as well. The best options that are the least acidic are olive-oil based or broth based.  What is the best pasta for GERD? The best pasta for GERD is one that you enjoy and that does not trigger symptoms. Usually this means opting for whole-grain or whole-wheat pasta. Beyond the pasta itself, the toppings and portion sizes also matter. Opt for lean proteins and non-acidic vegetables, light oil-based or broth-based sauces and minimal cheese and spices. Where can I buy the best fresh pasta online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include fresh cavatappi and fresh tonnarelli, along with classic marinara sauce and extra virgin olive oil. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Learn more
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