Foods That Will Help Skinny Guys To Build Muscle

Foods That Will Help Skinny Guys To Build Muscle

Building muscle is not limited to only body-building athletes or fitness freaks. It can be an excellent asset for skinny guys if they can master this art. After all, no one wants to hear names like “chicken legs” or “Mr.Skinny” from friends or co-workers.

There are a lot of benefits when skinny guys gain muscle. Apart from getting a better physique, they are also able to increase strength and endurance. Once you start gaining muscle, you begin looking toned and have better self-confidence.

It is not an impossible feat to build muscle when you are skinny.  You have to take care of two things that will encourage your body to develop muscle mass.

Help Skinny Guys To Build Muscle

It would be best to have a consistent workout regime that can target different muscle groups for their growth.

And the most important part is eating the right kind of food. Diet is the most essential and crucial step that decides your overall result. The formula for a proper diet is quite simple and basic: lots of lean protein, the right amount of healthy fats, and carbs that you can digest slowly.

Three proper meals with two anytime snacks in a day will be enough to supplement your muscle growth. You need to keep your plate nutritionally correct and stay away from shortcuts that promise you results overnight.

Here are a few nutritionally dense food sources that will help to build more muscle for skinny guys.


Fish is an excellent source of high-quality protein, calcium, and vitamin D. Some varieties, like Salmon, are a storehouse of Omega-3 fatty acids.

Fatty fish not only provide good fats, but the Omega-3 in them aids in keeping the heart-healthy. Salmon is a better choice for muscle building as it is dense in calories compared to low-calorie fish like Tuna or Cod.

Fish has low quantities of saturated fats, which makes it a good protein source. It also prevents the body from muscle breakdown.



If you thought that Eggs are just a breakfast item, then maybe it’s time for you to change your opinion. Eggs are one of the best muscle-building food items, hands down.

They have high amounts of good quality protein, fats, and lots of vitamins and minerals.

A single egg has around 5 to 6 grams of proteins with an average of only 60 calories. Apart from protein, it also provides some essential nutrients like Vitamin B12, B6, Folate(1), and Choline. It is a nutrition-dense food item that makes it a perfect thing to add to your plate to grow those muscles.


Red meat like Steak is an excellent source of protein which helps to build more muscle. Many try to stay away from red meat, but you should not avoid eating red meat entirely since it is a good protein source.

In a 100 gram serving of lean ground beef, you get a whopping 27 grams of protein, 11 grams of fats, and more than 200 kcal.

What sets this protein source apart are additional vitamins and minerals such as vitamin B12, Iron, and Zinc. These nutrients promote muscle growth and development.

Just be careful of the fat content and keep switching between protein sources.


Chicken is another go-to source of protein that is a staple for muscle building. A 100 gram serving of this lean meat will provide around 31 grams of protein with only 4 grams of fat.

Now, this is what you call a perfect protein to fat ratio. It is relatively cheap and readily available, which makes it a hit among bodybuilders.

This lean source of protein is highly versatile and should be a common food source if you are looking to build more muscle.


Nuts can be the perfect snack to munch on when you are aiming to build more muscle. They have high amounts of monounsaturated fats and are calorie-dense. It means you can consume more calories from a relatively small portion.

Among nuts, Almonds are full of protein. Eating a quarter of a cup of this nut gives you almost 8 grams of protein, which is a lot.

The monounsaturated fats found in almonds are suitable for the heart. It also contains magnesium that helps in protein synthesis in the body. They are easy to carry around, and you can have them anywhere.


If you think about the perfect post-workout food, then it has to be quinoa. One cup of this super-food can provide almost 24 grams of protein. It also provides Fiber, Iron, and

Magnesium, which the body uses for protein synthesis and muscle development.

Quinoa also contains all nine kinds of amino acids and gets easily digested by the body since it is gluten-free.

Cottage Cheese

Cottage cheese is another staple among bodybuilders that help in muscle growth and development. In half a cup of low-fat cottage cheese, you get 14 grams of protein, 80 calories, and only 2 grams of fat. This one is a nutrient-dense food source, and you won’t regret adding it to your plate.


If we consider plant sources, the muscle-building benefits of soy are higher than any other plant source. Whether you take it as tofu or soy milk, the benefits are numerous.

Just one cup of cooked soybeans contains at least 20 amino acids, vitamins, and minerals. Soy is one of the healthiest muscle-building food and an excellent alternative for vegetarians and vegans as well.


Along with a high amount of vitamins and minerals, fruits also provide and fiber to the body. For muscle building, try to consume high-calorie fruits like pineapple, bananas, and even dried fruits.

Fruits For Muscle Gain


Now that you know which food sources will help in muscle growth, it’s time to amp up your diet plan. But you need to realize that only food won’t help you grow muscle. For that, you will need a strength training routine that can challenge your muscles to grow.

Ensure that you get at least 7 to 8 hours of sleep every day so that your muscles can rest and repair.

Regular Exercise, correct diet, and ample sleep will help anyone with a skinny physique build more muscle mass.

Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

Similar Articles


Best SARMs For Bulking

Most Popular