What is Dirty Bulking? Insights from a Sports Dietitian

Have you ever heard the term “dirty bulking” tossed around at the gym and wondered what it means?

As a sports dietitian, athletes have asked me about using dirty bulking as a strategy to support their weight gain goals. They want to know if it’s effective and my thoughts on using it to quickly put on weight

Let’s explore what dirty bulking is, potential concerns with dirty bulking, as well as alternative weight gain strategies that athletes can use.

What is Bulking?

It is common for athletes to desire to gain muscle mass to support their performance goals. In bodybuilding and other power sports, such as football, athletes may go through a “bulking” phase.

When athletes bulk, the general goal is to increase muscles mass as much as possible without increasing their body fat (1).

Bodybuilders typically use a bulking or muscle-building phase during the off-season. In the weeks leading up to competition, they then go through a cutting phase in which they attempt to maximize fat loss while maintaining their muscle mass (2).

What is Dirty Bulking?

Dirty bulking is a term used to describe a weight gain strategy in which athletes overconsume a large quantity of calories to promote rapid weight gain. When dirty bulking, athletes are not concerned with the nutritional quality of the calories they consume.

During a dirty bulking phase, they may consume large quantities of fried foods, high-fat meats, ice cream and other sweets, sugary drinks, and other less healthy (“junk food”) options.

Although dirty bulking may be more commonly discussed within the bodybuilding space, I have had high school and college athletes ask about using this as a strategy for weight gain.

What Are Health Concerns with Dirty Bulking?

While dirty bulking may sound tempting, athletes should be aware that this weight gain strategy has its share of concerns.

From a health perspective, diets high in saturated fat, sugar, and processed foods are associated with increased inflammation in the body. In addition, excess consumption of saturated fat and added sugars can result in an increase in LDL cholesterol and triglycerides levels, as well as elevated blood sugar (3, 4, 5, 6).

Over the long-term, diets high in processed foods are associated with an increased risk of the development of chronic diseases, including cardiovascular disease and type 2 diabetes (4, 5).

Body Composition Concerns with Dirty Bulking

It is also important for athletes to be aware that dirty bulking may lead to gains in fat mass rather than the desired increases of lean muscle. Overconsuming saturated fat in an attempt to gain weight can lead to increases in visceral (abdominal) fat (6).

Visceral fat is associated with an increased risk of cardiovascular disease as well as metabolic syndrome. In adolescents, the accumulation of visceral fat increases their risk for the development of cardiovascular disease during adulthood (7, 8).

In addition, consuming a high-calorie diet that is low in protein is associated with increases in body fat vs. lean mass (6).

Thus, when athletes desire to gain muscle mass it is important that they take into consideration the type of calories consumed to support their weight gain goals.

Disordered Eating Concerns with Dirty Bulking

As a dietitian, I do not like the term “dirty calories” nor the labeling of food as good or bad. I encourage athletes to view food as fuel for their bodies and to focus on making nutritious choices that support their health and performance goals.

It also concerns me that the use of dirty bulking may encourage athletes to adopt unhealthy eating behaviors. With dirty bulking, athletes intentionally overeat or binge on less healthy food choices.

Research looking at adolescents and young adults has found that the use of bulking and cutting behaviors is associated with an increased risk of eating disorders and muscle dysmorphia psychopathology (9).

This highlights the importance of educating athletes on healthy weight gain strategies. In addition, coaches, athletic trainers, and parents should be aware of the signs of disordered eating behaviors, including binge eating.

What Are Alternatives to Dirty Bulking?

Instead of dirty bulking, there are a variety of strategies that athletes can use to support their weight gain goals.

To gain weight, athletes need to be in a calorie surplus – consuming more calories than they expend during the day. Combining a calorie surplus with a well-planned resistance training program is key for supporting athletes with their desired goal of building muscle mass (1).

Below are several recommendations that I frequently share with athletes to help them with adding calories to their sports nutrition meal plan.

Eat Frequently Throughout the Day

First, athletes who want to gain weight should make it a priority to fuel their bodies consistently throughout the day.

I like to encourage athletes to consume 3 meals and 3 snacks each day. Athletes who want to gain weight should not skip meals and miss a chance to fuel their bodies.

It can be helpful for athletes to keep a food log to record their typical daily eating schedule. Reviewing the food log can help athletes identify any gaps in their schedule where a healthy, high-calorie meal or snack can be added in.

Plan Ahead to Support Weight Gain Goals

Given that weekday schedules are often busy, it is important for athletes to plan ahead for how they will meet their nutrition needs during the week.

Key considerations include:

• Starting the day with a healthy breakfast
• Packing snacks in their backpacks and gym bags to eat during the day
• Having ideas for grab-and-go lunches to eat between classes and workouts
• Eating a post-workout snack to support their recovery nutrition needs
• Planning a well-balanced dinner to enjoy at the end of the day

If athletes struggle with remembering to eat during the day, I encourage them to set an alarm on their smartphone as a reminder to eat.

Consume Adequate Protein to Support Bulking

It is important for athletes who desire to gain weight to make sure they are consuming adequate protein in their diet.

Athletes need more protein than the current Recommended Daily Allowance (RDA) of 0.8 g/kg/day. A daily protein intake of 1.4-2.0 g/kg/day is commonly recommended for athletes (10).

When athletes are looking to bulk or gain lean muscle mass, I would encourage a protein intake on the higher end of this range. Research suggests that a protein intake of up to 2.2 g/kg/day may be beneficial for athletes looking to maximize gains in lean muscle mass (11).

Protein Intake and Muscle Bulking

It is important for athletes who are trying to build muscle to remember that protein intake alone is not going to cause muscle growth.

For athletes to build muscle, protein intake must be combined with a well-planned strength and conditioning program.

Combining an individualized sports nutrition plan with a resistance training program will help set athletes up for success in accomplishing their weight gain goals.

Add Calorie-Dense Foods to Support Bulking Goals

Adding calorie-dense foods to meals and snacks can help athletes increase their total daily caloric intake. A calorie-dense food contains a high number of calories relative to its weight.

Thus, calorie-dense foods are an easy way for athletes to bump up their caloric intake without having to greatly increase the amount of food they are consuming.

Calorie-dense foods that athletes can add to their meal plans include:

• Avocado, guacamole
• Nuts and nut butter
• Seeds and seed butter
• Granola
• Trail mix
• Dried fruit
• Mayonnaise
• Olive oil, vegetable oils
• Salad dressings made with vegetable oils

Include Healthy Fats in Meals and Snacks

Many of the calorie-dense foods discussed above contain healthy, unsaturated fats, which can be a nutritious addition to an athlete’s meal plan.

Fat contains more than double the amount of calories per gram than carbohydrates and protein contain (9 calories per gram vs. 4 calories per gram).

Therefore, adding healthy fats to meals and snacks can be an easy way for an athlete to increase their total daily caloric intake.

Ideas for adding healthy fats to an athlete’s meal plan include:

• Top scrambled eggs, sandwiches, and burrito bowls with sliced avocado.
• Stir nut butter into oatmeal or add it as a spread on a bagel or toaster waffles.
• Enjoy a trail mix made with a variety of seeds and nuts.
• Drizzle olive oil on top of avocado toast, steamed vegetables, pasta, or potatoes.

Drink Healthy Beverages with Your Meals and Snacks

Another easy way for athletes to add healthy calories, vitamins, and minerals to their diet is by drinking nutritious beverages with their meals and snacks.

Healthy drink ideas include:

• Whole milk
• Whole high-protein milk
• Whole chocolate milk
• 100% fruit juice
• 100% fruit/vegetable juice blend

To avoid filling up on the drink, I suggest that athletes eat their meal or snack first and then enjoy the beverage.

Enjoy a High-Calorie Bedtime Snack

Finally, ending the day with a high-calorie, protein-rich evening snack can support athletes with their weight gain goals. Consuming protein before going to sleep helps to promote muscle protein synthesis (building) during the night (12).

Drinking a high-calorie smoothie before bed is an easy option for many athletes. Consider the following ideas for ingredients that athletes can blend into a smoothie to increase the calorie and nutrient content of the drink:

• Greek yogurt
• High-protein milk
• Cottage cheese
• Avocado
• Nut butter
• Chia seeds
• Ground flaxseeds
• Pitted dates
• Oats

Pro Tip: Download my recipe for a high-calorie smoothie to add to an athlete’s weight gain meal plan.

Use Caution with Weight Gainers and Supplements When Bulking

Finally, I urge athletes that are looking to bulk-up to be cautious with the use of weight gainers and other sports supplements.

When athletes desire to gain muscle, it can be tempting to look for a sports supplement that claims to result in immediate weight gain. However, I urge athletes to be cautions with the use of weight gainers and other sports supplements.

The Food and Drug Administration does not regulate dietary supplements in the same way that food is regulated (13). Supplements may contain banned substances that could potentially be harmful to an athlete’s health or make the athlete ineligible for competition (14). 

As discussed above, there are numerous ways that athletes can boost the calorie and protein content of their shakes with real food items. For ideas, check out my blog on protein shakes for teenage athletes.

Consult with a Sports Dietitian Nutritionist

Athletes should consult with a sports dietitian nutritionist prior to taking any dietary supplement. The sports dietitian nutritionist can review dietary supplements and provide guidance on their safety and efficacy.

In addition, the sports dietitian nutritionist can work with the athletes on a sports nutrition plan to support their weight gain goals.

Are Fun Foods OK When Bulking?

Athletes can still include fun foods (“junk foods”) in their weight gain meal plan; it just should not be their main strategy for adding calories to their diet.

I like to encourage athletes to follow the 80/20 rule for healthy eating. The goal being to aim to make healthy food choices 80% of the time. The other 20% of the time, they can enjoy their favorite, less healthy foods, in moderation.

What is Dirty Bulking? Insights from a Sports Dietitian

You now have an overview of what dirty bulking is and alternative strategies that athletes can use to support their weight gain goals.

For additional sports nutrition tips, check out my blog on selecting the best protein powder for teen athletes.

Join the Nutrition By Mandy Email List & Get a Free High Calorie Smoothie Recipe

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About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation. 

If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.