6 Unique Ways To Get More Protein In Your Bulking Phase

In this article you will learn 6 unique ways to get more protein in your diet during your bulking phase.

The fact is, if you don’t find creative ways to add more protein to your diet, you risk giving up on your bulking phase early and not maximising the amount of muscle mass you have the potential to gain.

The good news is we have some pro tips to help you along the way, and you will not find chicken, canned tuna or boiled eggs on this list. I think we can all agree we have had enough of those.

So, if you are like many women who struggle to eat enough protein in a bulk, here are our top 6 unique ways to help you.

1. Greek Yogurt

Greek yogurt is an excellent source of protein, fat and carbohydrates, which makes it a great way to add protein during your bulking phase.

If you’re more of a savoury snacker, add some salt and you can use it as a dip or salad dressing.

For info; 100 g of plain Greek yogurt has 0.4 g of fat and 10 g of protein.

2. Drink Your Egg Whites

Drinking egg whites (as long as they are pasteurised) is an inexpensive way to add high-quality protein without adding too much volume to your diet.

They don’t really taste of much but if you can’t face drinking them alone, you can always mix with protein powder or add some berries/greens to make a smoothie.

Egg whites contain 11g of protein, 0 carbs, traces of fat and just 52 calories per 100g.

3. Plant-based Proteins

For plant-based dieters and everyone who needs more fibre in their high protein diet, look for plant-based proteins such as chickpeas, beans, lentils, quinoa and edamame.

Chickpeas for example contain 19g or protein per 100g. They are also low in fat and can be seasoned to taste, added to salads or blended up with tahini, olive oil, lemon, garlic & salt to make hummus.

4. Cottage Cheese

If you’re sick of eating cottage cheese on rice cakes, try making pancakes instead.

Pancakes are the absolute perfect breakfast when you are in a bulking phase. You can add several ingredients to modify the macros to fit your own. When thinking of making a high-protein pancake, most people default to adding a scoop of protein powder. But this can change the consistency into a drier/powdery pancake which is not always that palatable.

The next time you are making pancakes, try adding cottage cheese to the mix. Make sure to blend everything until you get a smooth consistency. Adding cottage cheese not only adds a lot of protein. It also makes the pancakes extra creamy. You can also add some Greek yogurt if you prefer.

Bonus tip: add some nuts and seeds like chia seeds or hemp seeds to increase the healthy fats and add on some plant-based protein.

5. Eat More Quality Fish

Canned tuna is an inexpensive and quality protein source for many bodybuilders and lifters.

But sometimes us ladies like to spend a bit more time to make the experience more enjoyable, so that’s why I suggest going for better quality fresh fish.

With the cost of living on the rise anyway, I have noticed that the price difference between fresh fish and canned tuna is negligible.

This will of course depend on where you a living in the world, but next time you do your shopping, just check out your options. A nice piece of baked salmon is a perfect source of protein and healthy fat, it also tastes better than tuna out of a can.

Any fresh fish can be seasoned to taste, baked, poached, or steamed, and served with veg, salad or rice.

If you find that frozen fish is more affordable but less appetising, you can blend up some cottage cheese to give a cream cheese consistency and smash together with the fish and some seasoning for something savoury to spread on your rice cakes.

6. Nuts

Nuts are an excellent source of protein and fat. Snacking on plain, unsalted nuts is also more satiating and much more nutritionally dense than chips or pre-packaged protein bars.

So next time you are looking for ways to add more protein into your bulking phase, consider reaching for a small cup of nuts.

Quality Over Quantity

While it is important to get enough protein in your bulking phase, it is worth mentioning that you should also look for quality protein sources rather than high protein nutritionally poor sources like protein bars.

Those bars may look appealing from the perspective of how much protein they contain, but it is worth paying attention to the other ingredients and asking yourself if the extra protein is worth all those other (usually unknown or misunderstood) ingredients.

My recommendation is and always will be to get as much of your daily nutritional requirements from whole foods first. The occasional protein bar isn’t going to hurt anyone but try to avoid making it a staple in your daily diet.

Instead, use the tips above to get more protein in your bulking phase.