Health Lifestyle

Which superfoods will help you bulk up?

How to make your lunch SUPER

How to make your lunch SUPER [Infographic] by the team at Ethical Superstore

Chris Hemsworth, Ryan Gosling and Henry Cavill – what do these three men have in common? Other than their movie-star status they are all males who, for want of a better word, are incredibly buff. When you think of super heroes these are your go to guys – two of them have even played Thor and Superman because of their enviable physiques.

It isn’t just men that have muscle definition to die for. Michelle Obama, Jessica Ennis-Hill and Jessica Biel are just three women who have amazing muscles.

However, it’s not easy to get these toned, defined bodies, especially if you’re naturally very slender. Before you can achieve this sort of muscle you may need to bulk up first.

This isn’t an excuse to binge on unhealthy food and you need to ensure you’re increasing your body mass in the right way.

Superfoods can help and certain foods are known to give you a boost if you’re trying to bulk up.

Blue-green algae

This superfood has the highest natural vegetable protein in the world. In fact, this equates to 58 per cent of its composition. Natural vegetable protein doesn’t only help you gain body mass and scientists have suggested that it can also have positive effects on blood pressure and heart health.

Blue-green algae also contains essential amino acids to help as a building block for muscles, DHA, peptides and essential fats.


Quinoa is an important carbohydrate that is higher in fiber than brown rice and is classed as a complete protein. Quinoa is also gluten free and is commonly recommended as a post-workout carb.

This food is a readily available diet staple and can be found at regular and ethical superstores. It contains magnesium, which helps to relax muscles and improve blood pressure. Quinoa also contains manganese and copper, which are great antioxidants.

Goji berries

Another complete protein, Goji berries have 21 trace minerals and vitamin A, C, E and B. They also have more iron than spinach, which will come in handy when you’re working out at the gym.

Goji berries make a great snack, so it pays to have them on hand to nibble on when you’re trying to bulk up.


Coconut is one of the healthiest sources of fat in the world and can be used for cooking with when it’s in oil form. It contains saturated fats, lauric acid and medium chain triglycerides.

Coconut is quickly becoming regarded as one of the best superfoods and coconut oil can be used for everything from fighting stretch marks to improving immune function.

Sarah Wilson, author of the bestselling ‘I Quit Sugar’, told the Daily Mail: “Coconut oil contains short- and medium-chain saturated fat. But it is good saturated fat – it’s the artificially adjusted trans fats you want to avoid, such as hydrogenated vegetable oil. Coconut oil is mostly made up of medium-chain fatty acids (MCFAs), which produce a whole host of health benefits. MCFAs go directly to your liver, where they are immediately converted into energy, rather than being stored as fat, and help to stimulate your body’s metabolism.”

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