Athletes come in all shapes and sizes, each with their own unique strengths and abilities.  Some athletes excel in endurance sports, like long-distance running or cycling, while others thrive in power-based sports, like weightlifting or football.  For those in the latter category, “bulking up” is crucial to their success.

“Bulking” refers to the process of intentionally gaining muscle mass and size through a combination of heavy resistance training and increasing caloric consumption to where energy intake exceeds energy expenditure [1].  Athletes who participate in certain sports often benefit from bulking, as it can enhance their overall performance on the field or in the gym.  

One type of athlete that often needs to bulk is the powerlifter [2].  Powerlifters compete in three specific lifts: squat, bench press, and deadlift, with the goal of lifting as much weight as possible.  Building muscle mass is essential for these athletes, as it directly correlates to their ability to move heavier loads.  

Another group of athletes that may need to bulk up are those who participate in sports that require a lot of physical contact or collisions, such as rugby or ice hockey players.  By increasing their overall size, these athletes can better protect themselves from injury and withstand the physical demands of their sport [2].  Similarly, football players require a significant amount of strength, power, and explosiveness to effectively block or tackle opposing players.  Having a larger and stronger build can provide these athletes with an added advantage when it comes to overpowering their opponents. 

While bulking is typically associated with strength and power, there are also cases where athletes use bulking solely for aesthetic purposes.  One example of this is in bodybuilders, who are not necessarily looking to improve their athletic performance, but rather to achieve a certain body composition or physique1.  In order to do so, they often go through cycles of bulking and cutting (see previous blog post: “Is It Safe to Cut and How to Cut”).  During the bulking phase, bodybuilders consume a higher number of calories to fuel their intense workouts and stimulate hypertrophy [1].  This results in an increase in both muscle mass and overall size, helping them attain a more muscular appearance.  

Ultimately, not all athletes need to bulk up to succeed in their respective sports.  For some athletes, particularly those in sports that necessitate high levels of speed and agility, such as sprinting and tennis, bulking up may actually be detrimental to their performance.   Similarly, endurance athletes (i.e., marathon runners) often prioritize leanness with the intention of improving their athleticism.   Therefore, the decision to bulk up should be based on the specific requirements of the sport or position within a sport [2].  It is important for athletes, coaches, and dietitians to collaborate in order to determine the best training and nutrition plan for meeting their desired goals.  

References

1. Van De Walle G. Bulking: What It Is and How to Do It. Healthline. Published February 6, 2020. Accessed July 31, 2024. https://www.healthline.com/nutrition/bulking#safety
2. Sport Performance and Body Composition. NSCA. Published June 1, 2017. Accessed July 31, 2024. https://www.nsca.com/education/articles/kinetic-select/sport-performance-and-body-composition/#:~:text=Strength%20and%20power%20athletes%20such