Skip to content

Top 10 Muscle Building Foods For Skinny Guys in 2023

muscle building foods for skinny guys


Are you tired of hitting the gym day after day, only to see minimal progress in your muscle growth? Well, you’re not alone! It’s a common struggle for skinny guys, and it can be absolutely frustrating. But don’t worry, because I’m here to share some knowledge that will help you on your journey. You see, hitting the weights is only one piece of the puzzle.

Without proper nutrition, all your hard work in the gym will go to waste. That’s why it’s crucial to fuel your body with the right foods that can help you achieve your fitness goals. In this article, I’ll be discussing the top 10 muscle building foods for skinny guys. So get ready to learn, and get one step closer to achieving that muscular physique you’ve been dreaming of!

Greek Yogurt

greek yogurt can be a best food for skinny guys to gain muscle

Greek yogurt is a highly nutritious and beneficial food for skinny guys who want to bulk up. Not only is it low in fat, but it is also high in protein, providing around 20 grams per 7-ounce (200g) serving. Additionally, Greek yogurt is an excellent source of calcium, which aids in strong bone development and muscle contractions during exercise (1). Greek yogurt also contains probiotics, which help to support a healthy gut and facilitate digestion.

In terms of muscle building, Greek yogurt is an exceptional choice due to its high protein content, which helps to repair and regenerate muscle tissue after your workout. Moreover, the amino acids found in Greek yogurt act as building blocks for muscle protein and contribute to muscle growth.

Integrating Greek yogurt into one’s diet is straightforward. You can eat it on its own as a snack or use it as a base for dips and smoothies. You can also combine it with fruit or granola and use it as a substitute for sour cream in recipes. There are so many tasty ways to enjoy Greek yogurt, which makes it a great muscle building food for skinny guys.

Bottom Line

Greek yogurt is a top choice for building muscle, providing high protein, calcium, and probiotics to aid in recovery and digestive health.


salmon for bulking for skinny guys

Salmon is one of the best bulking foods for skinny guys. It’s packed with high-quality protein, healthy fats, and omega-3 fatty acids which all play a role in the body’s muscle building and repairing process. Additionally, salmon is a great source of Vitamin D, a nutrient that supports strong bones and helps the body to absorb calcium.

Incorporating salmon into the diet is incredibly easy. It can be grilled, baked, or pan-fried according to your tastes. Salmon patties or burgers are another easy recipe idea. Enjoy your salmon with a side of vegetables and complex carbohydrates such as brown rice or sweet potatoes for a balanced meal.

Bottom Line

Incorporating salmon into your diet is an easy way to boost muscle building and repair with its high-quality protein, healthy fats, omega-3s, and Vitamin D.


Bowl of Bananas

Bananas are a great addition to a diet to gain muscle mass for skinny guys. They are a rich source of nutrients like potassium which help reduce muscle cramps during exercise. Plus, they are a rich source of carbohydrates that fuel intense workouts and help your muscles recover afterward.

Bananas are also valuable because of their high level of vitamin B6. This crucial nutrient aids in protein metabolism and helps produce hemoglobin (2). It is also essential for a strong immune system and overall physical fitness.

There are different ways for including bananas in your diet. One method is slicing them up and adding them to oatmeal or Greek yogurt for a breakfast. Or you could just grab one as a simple snack. Additionally, you can blend bananas with other ingredients for a convenient post-workout smoothie.

Bottom Line

Incorporating bananas into your diet can benefit your muscle building goals due to their high levels of potassium, carbohydrates, and vitamin B6, making them a convenient and delicious addition to any nutrition plan.

Chicken Breast

chicken breast as muscle building food for hardgainers

One of the best muscle building foods for skinny guys is chicken breast. It is an excellent source of high-quality, lean protein, and essential nutrients like vitamin B6, which helps to support muscle growth and repair.

Chicken breast is a great source of phosphorus, which plays an important role in muscle contraction as well as in maintaining healthy bones and teeth.

There are many ways to add chicken breast to your diet, including grilling, baking, or sautéing with spices, and it can be used in salads, sandwiches, and wraps. To enhance its flavor, marinate it in a combination of olive oil, garlic, and lemon juice before cooking

Bottom Line

Chicken breast is a great source of protein, vitamin B6, and phosphorus, which are essential for building muscle and maintaining healthy bones and teeth.

Sweet Potato

Delicious Sweet Potato Fries for building muscle

Sweet potatoes are one of the best muscle building foods for skinny guys! These versatile root vegetables are not only delicious but also packed with nutrients that are ideal for muscle gain. Sweet potatoes are an excellent source of complex carbohydrates, which provide sustained energy to support your workouts. Additionally, they are high in fiber, potassium, and vitamins A and C (3), making them an excellent addition to any healthy diet.

The high levels of vitamin A can promote healthy vision, while potassium helps lower blood pressure and reduce muscle cramps. Moreover, antioxidants found in sweet potatoes can fight inflammation in the body, reduce oxidative damage, and aid in muscle recovery post-workout.

Sweet potatoes can be incorporated into your diet in various ways. You can bake, roast or mash them, or turn them into delicious fries. Sweet potatoes also work well in soups and stews or can be tossed into salads for an added nutritional boost. Whether cooked as a side dish or the main course, sweet potatoes are a great way to support muscle-building goals while enjoying a tasty and nutritious meal!

Bottom Line

Incorporating sweet potatoes into your diet can support muscle gain and overall health. This is due to their high levels of complex carbohydrates, fiber, potassium, vitamins A and C, and antioxidants.


best foods for bulking skinny guys

Eggs can be a great muscle building food for skinny guys. Eggs are a good source of high-quality protein, healthy fats, vitamins, and minerals. They’re even considered a complete protein source since they contain all the essential amino acids we need to build and repair our muscles. So, if you want to transform your body from skinny to muscular, eggs are a must-have in your diet.

Furthermore, eggs are a great source of vitamin D and choline. Vitamin D plays an important role in muscle function and growth, while choline is responsible for muscle control and coordination (4).

Eggs are incredibly versatile, making them easy to incorporate into your diet. You can enjoy them boiled, scrambled, poached, or baked. You can add eggs to any meal throughout the day, including breakfast, lunch, or dinner.

Bottom Line

Eggs are a versatile and nutrient-dense food that provides high-quality protein, essential amino acids, vitamins, and minerals, making them a must-have in any muscle-building diet.

Lean Beef

Lean Beef Steak for Skinny Guys

Lean beef is one of the best muscle building foods for skinny guys as it is high in calories and protein, along with beneficial nutrients such as iron, zinc, and vitamin B12. In every 3-ounce serving of beef, there are around 25 grams of protein.

Additionally, beef is also packed with creatine, a compound that can enhance muscle strength and size (5). Protein is necessary for building and repairing muscle and consuming more lean beef can lead to a boost in muscle mass (6).

Fortunately, adding lean beef to a diet to gain muscle mass for skinny guys is simple. You can cook it in a variety of ways, including grilling, baking, or using a slow cooker. For a quick and easy meal, consider a beef stir-fry with vegetables or adding sliced lean beef to a salad or sandwich.

Bottom Line

Lean beef is a top-calorie-dense food. It provides protein and essential nutrients such as iron, zinc, and vitamin B12. It also contains creatine that boosts muscle mass and strength.


small glass of plain milk

Are you a skinny guy trying to build muscle? Consider adding milk to your diet. Milk is one of the best muscle building foods for skinny guys. It is a good source of nutrients like calcium, vitamin D, and protein. In fact, a single cup of milk contains around 8 grams of protein, making it an excellent protein source that supports muscle repair and growth.

What’s even more interesting is that milk contains a particular type of protein called casein, which is digested at a slower rate compared to other proteins. This translates to a steady supply of amino acids to the muscles for several hours after you consume milk (7). Given this fact, milk is an ideal pre-bedtime snack that can promote muscle recovery while you sleep, giving you better results in your muscle-building goals.

You can incorporate milk into your diet in various ways. Apart from drinking a glass of milk, you can mix it into smoothies or protein shakes as a base. Alternatively, you could add it to oatmeal or yogurt to boost the protein content and creaminess.

Bottom Line

Incorporating milk into your diet is an easy and effective way for skinny guys to gain muscle, as it contains essential nutrients and a slow-digesting protein called casein that supports muscle repair and growth while you sleep.


muscle building food for skinny guys

Oats contain important nutrients like iron, magnesium, and zinc. They are also a great source of carbohydrates and protein which are all important for building muscle and recovery.

Oats are effective for muscle building due to their sustained energy release. Unlike sugary and processed foods that cause energy crashes, oats keep you fueled and energized throughout your workout. Additionally, the high fiber content in oats aids in healthy digestion and nutrition absorption from your meals.

Incorporating oats into your diet is super easy. You can start your day off with a bowl of oatmeal, or add oats to smoothies, baked goods, or other recipes for a boost of nutrition. Oatmeal is also a great pre-workout meal, as it provides sustained energy.

Bottom Line

Oats are an excellent source of iron, magnesium, zinc, fiber, protein, and carbohydrates, which are essential for muscle building. They provide sustained energy and healthy digestion and can be easily incorporated into your diet.


nuts in a diet to gain muscle mass for skinny guy

Nuts are not just a delicious snack but also a great source of nutrition for building muscle and maintaining overall health. They contain high-quality protein that plays a crucial role in repairing and building muscle tissue after exercise. In addition, nuts are rich in healthy fats like omega 3 which reduce inflammation, promote cardiovascular health, and contribute to overall muscle function.

Especially for skinny guys with high metabolism struggling to gain weight, incorporating nuts into their diet is beneficial as they are also high in calories. In fact, they are one of the best calorie dense foods for bulking. In addition, nuts are rich in vitamins, minerals, and fiber which is essential for proper digestion, nutrient absorption, and overall health.

Nuts are easy to incorporate into your diet. They are a versatile and tasty addition to your meals. You can add them to oatmeal or yogurt, mix them with other snacks for a trail mix, or use them to crust baked goods. Try using almonds, walnuts, and cashews to add nutrition to your diet.

Bottom Line

Nuts are great for muscle building and weight gain. They contain important nutrients, and healthy fats, and promote better digestion while increasing energy levels for overall health.


So there you have it! We’ve covered the top 10 muscle building foods for skinny guys, and hopefully, you’ve found some new ideas for incorporating them into your diet. Remember, hitting the gym alone won’t cut it. Nutrition is just as important! You need a well-rounded diet that includes plenty of protein sources, healthy fats, and complex carbohydrates.

Don’t forget to keep track of your calorie intake to ensure you’re eating enough to support your muscle-building goals. Building muscle takes time and effort, so don’t get discouraged. Stay motivated and enjoy the process. Remember, it’s not just about the end goal, but the journey toward it. For more tips and advice, check out our comprehensive guide for beginners on how to build muscle.


What Food Should Skinny Guys Eat?

As a skinny guy looking to build muscle, incorporating nutrient-rich foods into your diet is crucial. Foods high in protein or complex carbs like Greek yogurt, salmon, chicken breast, sweet potatoes, eggs, lean beef, milk, oats, and nuts can help you bulk up effectively. With these options, you can achieve optimal muscle growth.

What Foods to Eat to Bulk up Fast?

When trying to bulk up fast, in addition to eating these foods, it’s crucial to consume enough calories to support muscle growth. This may involve increasing portion sizes or adding extra snacks throughout the day. However, it’s important to choose healthy, whole foods instead of relying on processed or junk food.

How Can a Skinny Guy Bulk Fast?

Strategies for skinny guys to bulk up quickly include strength training exercises that target major muscle groups, like squats, deadlifts, and bench presses. Adequate sleep and recovery time between workouts are also important. Nutrition is key. Make sure you’re eating enough calories and getting the right balance of macronutrients.

Is Bulking Good for Skinny Guys?

If you’re a skinny guy looking to build muscle, bulking can be an effective strategy. However, it’s important to do it in a healthy and sustainable manner. This entails consuming nutrient-dense foods, avoiding processed or junk food, and ensuring you get enough exercise and rest.

Why Am I Skinny Even Though I Eat a Lot?

Simply eating a lot doesn’t guarantee weight gain; it’s possible that your body burns calories more quickly due to a faster metabolism, or that you’re not consuming as many calories as you believe. Try tracking your calorie intake for a few days to get a better sense of how much you’re actually consuming. Finally, It’s possible that underlying health issues or genetic factors contribute to your skinniness, so it’s a good idea to seek advice from a doctor if you’re concerned.