If you’re one of those guys who spend half their lives in the gym and never seem to put on any muscle then you may need to look at what you’re eating. There are plenty of muscle-building foods out there which will give you some extra help in bulking up. Let’s have a look at some of them now. In this article, we will explain fifteen muscle-building foods for skinny guys.
Beef is stuffed full of minerals, vitamins, and proteins. There has been plenty of research that shows that beef is one of the best muscle-building food. Unfortunately, beef is also high-calorie food packed with fat. So, if you decide to up your beef intake, make sure you eat as much lean beef as you can.
If you want to gain weight fast then the chicken meat is another one for you. Chicken has lots of protein and pound-for-pound, a lot cheaper than beef. However, chicken skin, while being quite healthy for the heart, is not exactly slimming.
Health experts from Harvard University confirmed that eating chicken skin, specifically in moderation, will not cause health problems. Delicious as it is when you’re cooking chicken, be careful how much skin you eat.
Salmon is one of the best muscles building food for the skinny guy. Firstly, it’s full of protein which is what’s needed to build muscle.
Plus, salmon has the added benefit of having lots of other healthy things such as vitamins D and B12, selenium, and omega-3 fatty acids, of course. However, if you want to eat a lot of salmon, eat wild, not farmed.
For centuries, oysters were believed to be an aphrodisiac. They are not unless we are counting psychological effects or the way they look.
However, because they are full of protein, zinc, potassium, and calcium, they are responsible for giving us lots of energy, which is where the aphrodisiac bit may come in.
You can add eggs in the meal plan for skinny guys bulking up because eggs are considered as the great muscle building food. Quick and easy to cook with the added bonus that they’re cheap. They are also full of protein and have very few calories.
Apart from being high in protein, eggs are rich in vitamins A, E, K and B to name a few. Plus, minerals iron, zinc, and calcium. All of which means that eggs are great to add in the meal plan for bulking up.
Now, some nuts are nuts and some nuts are technically seeds. However, we’re not going to go down that route because, quite honestly, who cares?
Nuts are full of polyunsaturated and monosaturated fats, which are healthy food for the heart. Plus, they have plenty of protein and fiber. The top five to eat are walnuts, peanuts, almonds, brazil nuts, and cashew nuts.
We’ve talked about potassium in oysters before but when it comes to bananas, we’re on another level. Potassium is important for muscle care and because bananas are so easy to eat either as a snack, a shake or as the ingredient of another meal, there is really no excuse not to get enough of this muscle-building food.
Actually, even though bananas have lots of potassium, incredibly, avocados have 60% more than bananas. But avocados are full of so many more nutrients, chemicals, vitamins, essential acids that even if you weren’t trying to build muscle, they are a great addition for anyone’s muscle building diet plan.
9. Cottage Cheese
To be honest, I find cottage cheese a bit bland, but it is good for you if you are trying to lose weight or build muscle. Cottage cheese has lots of nutrients, vitamins, and minerals.
However, one of the major benefits of cottage cheese is it’s a great snack so if you live a busy life but need to eat more muscle-building foods, cottage cheese is the way to go.
10. Greek Yogurt
If I had to choose between cottage cheese or Greek yogurt, I would always go with the latter. It is delicious, rich in protein and nutrients, boosts the metabolism and builds muscle.
Of course, it’s easy to whip up a quick snack as well so perfect if you’re on the go a lot. And one lesser-known fact is that it has less lactose than other dairy products, so if you’re lactose intolerant, go Greek.
11. Peanut Butter
Peanut butter is very popular with body-builders and high in calories and unsaturated fat. Of course, peanut butter is probably best known for being full of protein, which we know is good for building and repairing muscles.
If you are looking for the answer to how to gain weight in a week? Then peanut butter is your answer. Peanut butter, and jelly or honey on healthy bread, and not only will you be eating well, but you’ll also get transported back to childhood.
12. Sweet Potatoes
Sweet potatoes are excellent as one of the post-workout muscle-building food. They contain vitamin C which is essential to prevent the breakdown of muscles. Sweet potatoes also contain copper which is needed for healthy muscles. Cooking tip: if you are wondering how to cook sweet potatoes, microwave or steam work well, but steam is better.
Some people consider chickpeas to be somehow less than other sources for protein but there are a lot of people who swear by them as one of the best muscle-building food. They are easy to eat, and you can throw them all over your salad. Plus, they have lots of carbs, which are an important part of building muscles as well.
We haven’t really spent much time talking about carbs but they are essential for bulking up. And of course, whenever anyone mentions carbs, one of the first foods that come to mind must be pasta.
But remember that pasta also contains protein. So, all in all, pretty good food to add in the meal plan for skinny guys bulking up.
15. Extra Virgin Olive Oil
I know that you may be thinking. Extra virgin olive oil (EVOO) can’t possibly help build muscles, but it can. EVOO is one of the muscle-building foods that can help indirectly because it can help reduce the pain felt in muscles.
And there you have it fifteen muscle-building foods for skinny guys. If you are looking for a way to bulk yourself up, eating any, or even all, of the above. Remember that you need to maintain a balanced diet no matter what, so don’t add extra protein and carbs while leaving out all the other nutrients you need.