The Best Muscle Building Foods for Skinny Guys

The Best Muscle Building Foods for Skinny Guys

Proteins are building blocks of muscles so most muscle-building foods for skinny guys comprise majorly of proteins.


In this modern era of fashion and personalities, one of the major problems we face is having a skinny body. A person tends to suffer from low self-confidence and low self-esteem in a community where fashion and a good physique have become indicators of personality and a good place in the social circle podium.

One of the major reasons for a person having a lean and skinny body is dietary insufficiency or low muscle-building food intake. Different bulk-up food plans are available with each of them highlighting protein sources. Most clean bulk meal plans signify the importance of healthy eating to go with a good exercise regime. A high protein diet also helps lose fat and put up good weight. Here are the top 10 foods to gain muscle fast:


  1. Egg

As proteins are building blocks of muscles so they are the main component of a muscle gain diet. Egg white is a complete protein and source of muscle-building amino acid leucine. Alon with essential amino acids egg is also an important source of B vitamins essential for processing fats and carbs in muscles during workouts.

      2. Salmon

Another important component of bulking meal plan is salmon which is about 20% protein and 2% omega-3 fatty acids. Omega 3 is also very important for muscle gain through exercise. Salmon is often a part of a meal plan for weight loss and muscle gain in males and females because of its nutritional composition and easy availability in the majority of food markets.

      3. Chicken breast

Chicken breast might not be a good source of omega 3 but it is about 30% protein and one of the highest protein-concentrated sources of food and is considered one of the readily available muscle-building foods for skinny guys. On average one chicken breast contains about 50g of proteins so is considered a high-protein meal for muscle gain.

      4. Tuna

Like salmon and chicken, tuna is also a food rich in protein consisting of about 24% protein and very low amounts of fats and carbs.

      5. Lean Beef

one of the best and most commonly available muscle-building foods for skinny guys is beef. Beef is the most common source of protein consumed today. And according to different studies leaner beef is better for muscle gain because of its low-fat content.

      6. Shrimp

Shrimp is 21% protein, 1% fat, and has no carbs. It is also one of the most common sources of proteins and easy to prep meals. Shrimp is a good source of amino acids, especially leucine which is one of the major building blocks of human muscle proteins.

      7. Beans And Lentils

Beans and lentils are plant-based clean bulking diets and they can also be pre-workout meals for muscle gain. Easy to prep and they go with every kind of food prep like salad and fish. It hardly takes 10 mins to prep then so is the go-to meal when someone is in a hurry.

Lentils also contain slow-digesting good carbs for muscle gain along with good protein content.

      8. Protein Powders

If dietary protein is not sufficient enough to full fill the requirement then bulk up the meal plan and incorporate protein powders into it. Mostly consumed as fruit smoothies protein powders are the purest protein source. They could either be whey or casein providing necessary protein subunits to build up muscle mass, especially during post-workout sessions.

      9. SoyBeans

Soy protein is another plant-based protein source that may not aid as well as whey but is very safe for most people. Soybeans are an important component of a meal plan to gain muscle and are also known as a vegetarian muscle-building diet. it is also a good source of good carbs for muscle gain.

      10. Tofu

Tofu is one of the high-protein snacks for muscle gain. Often incorporated in salads and quick prep meals post-workout. Tofu is a vegetarian protein source rich in essential amino acids.

Tips for Building Muscle

The Best Muscle Building Foods for Skinny Guys
Muscle Building
  • The American College of Sports Medicine recommends resistance training (weight lifting) to build muscle.
  • Add rest days between your training days, as New muscles develop during rest days.
  • Post-workout caffeine intake reduces muscle spasms but uses in a controlled manner.
  • Eat plenty of fruits and vegetables containing vitamin C as it effectively heals muscle fatigue and pain after intense sessions
  • Stay hydrated as muscles are 70% water. Staying hydrated keeps muscles healthier and stronger.
  • Along with dietary protein intake, you could add protein powders to speed up muscle gain if you are following a proper workout regime.
  • Get a good pre-workout meal for muscle gain.


The use of a high protein diet, rich in amino acid leucine and vitamin B Niacin is very helpful as muscle-building food for skinny guys as well as for those looking to lose fat and gain muscle mass. Most muscle-building foods comprise protein sources so good exercise programs along with the use of supplementary protein powders help to gain muscles fast. All this leads to a healthy lifestyle to go with good social life and high self-confidence.

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