“Clean Bulk” vs “Dirty Bulk” – Which is better?

 

In our last blog post we discussed eating to build muscle mass, or “bulking”, and how to prioritise your macronutrients when doing so. As stated in that post, there are multiple ways to approach your bulk and they typically fall into two categories: a clean bulk, and a dirty bulk. So, which one is better?

 

Clean Bulk

A clean bulk is almost entirely as it sounds –  eating in a caloric surplus made up of nutrient-dense foods one might typically categorise as “healthy” or “clean”; whole foods like lean proteins, fibrous carbohydrates, lentils, fruits and vegetables. This offers the potential to provide more nutrients that can further support muscle growth such as Vitamin A, C, D and E, as well as B Vitamins, Zinc and Calcium. When you include resistance training, prioritising protein intake during a bulk will also lead to a higher percentage of weight gain coming from lean mass due to an increased intake of amino acids, which are required to repair and grow muscle mass.

The main downside to a clean bulk is that the foods you eat are going to be nutrient-dense, but likely not very calorie-dense. These foods tend to be more satiating, or filling, making it difficult to consume a higher amount of calories. In addition, it can be more time-consuming since you will likely be cooking and preparing most of the food yourself.

With that being said, a clean bulk will help you instill better nutritional habits which will set you up for more success in your maintenance phase following your bulk.

 

Dirty Bulk

You may have guessed it already, a dirty bulk is almost everything a clean bulk is not. Dirty bulks are calorie rich, and not very nutrient dense. This type of caloric surplus is going to be made up of less whole foods and more processed foods, higher in fats, carbohydrates. As you can imagine, these foods are not very nutrient-dense which could potentially lead to deficiencies in important nutrients.

The benefits of a dirty bulk include: more flexibility with food choices, more convenience, and a faster rate of weight gain. If your goals include gaining weight over gaining muscle, or simply putting on more size in a shorter time frame, then a dirty bulk may be for you.

With that being said, it is important to be aware of the other health concerns of consuming a diet high in highly processed foods, such as chronic diseases and increased inflammation. While these concerns may not directly affect your ability to build muscle mass, poor food choices can add up and have a negative impact your life over time.

 

Which is better?

The answer really depends on what your goals are. If you’re thinking long-term, and you’re able to be patient with your gains, in many cases, a clean bulk is going to be way to go and is the more health-conscious option. If you need to rapidly increase your weight on the scale, or put on size at a faster weight with no regard for fat gain, then a dirty bulk could be a viable short term solution. Always consider other health factors when deciding how to proceed with your diet, and any potential long-term side effects on your body.