From Scrawny to Brawny: The Ultimate Food Guide for Skinny Guys Looking to Build Muscle

Olu Ojo
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Skinny guys always have the same problem: They want to gain muscle, but they don’t know what foods help them. Muscle weighs more than fat, so the more muscle you build, the higher your body weight.

Muscle building is different for everyone, and nutrition plays a massive role in how you can maximize your time at the gym. If you are looking to put on some muscle mass but don’t want to bulk up or take steroids, make sure to eat these 16 Best Muscle Building Foods for Skinny guys to gain weight!


muscle-building foods
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Eggs are one of the best foods you can eat because egg protein will help you gain muscles, and it will help you reach your healthy weight dream. They have a high biological value. And this means they contain all essential amino acids needed in sufficient amounts for proper growth. One egg has 5-6 grams of protein and only 60 calories on average, which makes them an excellent meal for your body! Eggs contain leucine which is an essential amino acid that stimulates protein synthesis. This means they help you build more muscle and get stronger.

Ground Beef

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Ground Beef is an important meal that has been shown to help you gain weight. It is an excellent source of high-quality protein, with around 27 grams per 100-gram serving. Meat also has the highest bioavailability of all meats or animal products which means your body can use it more effectively than other sources. Ground Beef provides a high amount of zinc and iron. In addition, it contains all the essential amino acids that your body needs to gain muscles.

Whole Milk

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Whole Milk Dairy Products help your body metabolize proteins into amino acids, which can be used by muscles for energy or to build new muscle tissue! It also contains Vitamin B12 and Selenium, which help your body make use of protein more effectively. It has 8-9 grams of protein and fat in each cup, and the cost is typically about three dollars per gallon (16 cups) at the grocery store. One study showed that consuming milk increased testosterone levels by over 600% in just 12 days! This is one of the main Muscle Building Foods out there.

Peanut Butter

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Peanut Butter is high in calories and contains a good amount of protein as well. It’s one of the most affordable, simple, and delicious ways to increase your calories. With 6 grams of protein and 16 grams of monounsaturated fats in each 2-tablespoon serving, peanut butter is one of the most cost-effective meals available for Muscle Building. Peanut Butter is also high in magnesium, which helps your body with protein synthesis and muscle contractions!


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Potatoes are high in carbs, which are great for growing up your muscles because they provide your body with energy that can be used to work out harder and longer for fat gain. If you’re looking to bulk up or gain some weight, eating potatoes will help! Potatoes are a fantastic, cheap option for this purpose. One medium-sized red potato has 25-30 grams of carbohydrates!  

Muscle-boosting meals can help you gain weight and give you enough calories you need in a shorter amount of time without spending too much money on Supplements!  For foods made for Skinny guys, try adding whey protein powder to your  Diet or drink milk after workouts to give you enough calories you need per day! Foods like Tuna and Eggs can provide lean protein without breaking the bank.

Also, try eating more high calories food at breakfast time, so you have energy throughout the day.


  • Olu Ojo

    My name is Olu. I am a passionate entrepreneur who loves to write about Pets, Home Improvement Hacks & Products, Fitness, and Travel Lifestyle. I have two bachelor's degrees in Veterinary Medicine and Applied Accounting with a CPA designation. I currently shuffle time between completing a Master of Business Administration Degree Education, Professional Practice, and Content writing. I have freelanced lifestyle content and posts for many top authority websites like MSN, and Wealth of Geeks.

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