The Best Foods for Bulking

“If you want a plant-based snack that can be considered a protein bar, roasted soybeans are your go-to food,” Morgan says. “The texture is crunchy, the flavor is nutty, and they play well anywhere nuts do (e.g., trail mixes, salad toppers, crunch in soups).”

Oats

While not renowned for their protein content—about 10g per 100g—oats help support your bulk by providing slow-release energy, and helping to replenish your muscle’s energy stores after a hard sesh.

“When you’re trying to gain mass, you need a reliable source of carbohydrates that won’t spike your blood sugar and leave you crashing later in the day,” says Lamb. “This is why so many gym-goers eat oats religiously.”

Peanut Butter

“Bulking means calories, and peanut butter delivers them in spades, along with healthy fats and a decent hit of protein,” Boellinger says.

It’s all the benefits of nuts, but in an easier to consume, and digest, form. What more could you want? “Spread it, blend it, or just go at it with a spoon,” advises Boellinger.

A scoop in your protein shake alongside a whole banana and some oats makes for a hearty bulking breakfast on the go.

Nutritional Yeast

Vegans have known about this protein-packed secret for years. “This cheesy-tasting flake is loaded with protein,” Morgan says. In fact, that’s 47-56 g protein per 100g.

Now, you aren’t likely to use 100g sprinkling it over your stews or eggs on toast, but when the bulk is calling, every little thing helps, especially when it’s packed with fortified B vitamins to aid recovery.

Salmon

Salmon is a huge winner. “Unlike leaner fish, salmon is rich in both protein and healthy fats, giving you the double benefit of muscle-building amino acids, and an easy way to push your daily calories higher,” Lamb says.

Its omega-3 fatty acids will also help reduce inflammation and support recovery, so you can train harder and more often.

Bresaola

If you want to get fancy, reach for the air-dried lean beef. Morgan is a fan of its 31-36 g protein per 100g.

“This Northern Italian cured beef is like prosciutto’s leaner cousin,” he says. “Lay it over peppery arugula with shaved fennel and lemon for a five-minute protein plate, or just tuck it into a wrap.”

This story originally appeared in British GQ.