7-day bulk diet plan

Long appreciates that bananas are a calorie-dense 'quick carb' to help fuel your muscles to increase power potential.

“Bananas also provide potassium, which is an electrolyte for optimal muscle function,” she says.

Another top bulking food for Long, sweet potatoes are a complex carb and provide lasting energy for your muscles.

“Sweet potatoes contain vitamin C and beta-carotene that support the immune system,” she says.

“Red meat is high in protein that supports muscle recovery,” says Long.

7-day meal plan for muscle gain

Red meat provides B12 that supports energy production, as well as iron for oxygen transport.

As Long highlights, yogurt is packed with protein for muscle recovery along with calcium to support strong bones, which is important when putting on muscle.

“Yogurt also provides probiotics to support gut health,” she says. “Whole milk yogurt is preferred during bulking to ensure that calorie needs are being met.”

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