Best Bulking Foods For Skinny Guys (With Dish Examples)

While most of the world is going crazy about low-fat, low-carb and low-calorie foods, there are people who want to go the other way; Skinny guys! Rather than worrying about losing weight, skinny people are worried about putting on weight. So, what are the best bulking foods for skinny guys?

The best food for bulking is anything that provides a healthy amount of protein and sufficient calories. The goal is to attain kcal surplus to help with building muscle mass.

Among the prime foods for bulking are essential protein sources like lean meat. It takes many forms of which chicken breast stands out for its high protein content. It's worth noting that chicken thighs provide slightly more calories, with approximately 170 calories per 100 grams, compared to the leaner chicken breast.

Turkey is another good option among lean bulk foods. Lean cuts of beef, such as sirloin or tenderloin, are excellent sources of high-quality protein and essential nutrients. Bison or buffalo meat shares a similar protein content with lean beef.

Fatty fish like salmon, mackerel, and trout not only provide protein but also healthy fats like omega-3s.

Eggs are rich in essential amino acids and nutrients like choline and vitamin B12. One large egg contains about 70 calories, with six grams of protein and five grams of fat.

Cottage cheese is a protein powerhouse. It serves as a snack as well as a healthy ingredient for cooking and baking.

Finally, supplements like whey protein powder can be used to make high-calorie shakes and meet your protein requirements more easily.

A bulking food diet isn’t complete without carbs. After all, carbs fuel your body to function properly, especially when you’re hitting the gym!

Whole grain bread is rich in complex carbohydrates, dietary fiber, vitamins (such as B vitamins), and minerals (like magnesium and selenium). These provide sustained energy and support digestive health.

Pasta, especially whole wheat pasta, is a carb-rich food with complex carbohydrates and fiber. The latter helps digestion and regulates blood sugar levels.

Whole grains are rich in complex carbohydrates, dietary fiber, vitamins (such as folate and thiamine), and minerals (including iron and magnesium). All of it is important for providing long-lasting energy, supporting digestive health, and is critical to oxygen transport and muscle function.

These starchy vegetables are a great source of carbohydrates. They also contain vitamin C (for tissue repair and immune function), potassium (essential for muscle contractions and nerve function), and some fiber.

Fruits are rich in natural sugars (glucose and fructose), vitamins (like vitamin C and vitamin A), minerals (including potassium), and dietary fiber. The natural sugars provide a quick energy boost, and the fiber helps regulate blood sugar, among other benefits.

Dried fruits (raisins, apricots, dates, etc.) are concentrated carb sources, especially simple sugars. They can also contain dietary fiber, vitamins (like vitamin K and B vitamins), and minerals (like iron and potassium).

One of the best high calorie foods for bulking are healthy fats. You don’t have to go fat-free to bulk or get in shape. Here are some sources of healthy fats you can incorporate in your diet.

Salmon is rich in healthy fats, particularly omega-3 fatty acids like EPA and DHA. These essential fats have well-documented cardiovascular and anti-inflammatory benefits. Omega-3s also support muscle recovery, aid insulin sensitivity, and optimize nutrient uptake by muscle cells.

Nuts (e.g., almonds, walnuts) and seeds (e.g., flaxseeds, chia seeds) are packed with monounsaturated and polyunsaturated fats. They also have fiber, vitamins, and minerals.

Nut butter also contains fats that provide sustained energy for workouts and muscle recovery. At the same time, the protein contributes to muscle repair and growth. You can spread peanut, almond, or cashew butter on toast, add it to smoothies, or use it as a dip.

A staple of the Mediterranean diet, olive oil also contains oleic acid. It possesses antioxidant and anti-inflammatory properties that can assist in muscle recovery and overall health.

The best healthy bulking foods that provide both fat and protein are red meat (grass fed if possible), salmon (omega-3s), eggs (protein source), cheeses (protein and healthy fats), nuts and seeds (monounsaturated and polyunsaturated fats), and nut butters (protein and healthy fats without added sugars). These are the top-tier healthy foods for bulking as they support muscle growth, hormone production, and your overall health.

Carbohydrates and proteins are essential nutrients, with carbohydrates breaking down into sugar and proteins into amino acids. This combination can reduce the blood sugar spikes, when combined with fiber-rich foods. Protein will help keep you full for longer..

Examples of foods that provide carbs and protein:

• Greek yogurt
• Chickpeas and Quinoa
• Beans and Lentils

Carbohydrates and proteins are essential nutrients, with carbohydrates breaking down into sugar and proteins into amino acids. This combination can reduce the blood sugar spikes, when combined with fiber-rich foods. Protein will help keep you full for longer..

Examples of foods that provide carbs and protein:

When it comes to calorie dense foods for bulking, they play a pivotal role in providing the necessary nutrients for muscle growth and recovery.

A balanced meal includes oats, offering sustained energy with a low glycemic index. You can add peanut butter, which is rich in healthy fats and supports hormone production.

Protein powder, whether whey or plant-based, enhances protein intake for muscle repair and helps you reach Recommended Dietary Allowance (RDA). So you can also mix it with your oats. Also, you can incorporate fruits, like berries with anti-inflammatory anthocyanins and potassium-rich bananas. These are ideal as muscle building foods for skinny guys.

Everyone loves pasta. It's delicious and loaded with carbs, making it one of the perfect foods to eat while bulking. We recommend whole grain pasta with salmon and vegetables. Salmon is an excellent source of protein and healthy omega-3 fatty acids.

Cook whole grain pasta according to package instructions. While it's cooking, grill or bake a salmon filet until it flakes easily. Steam or sauté your choice of veggies like broccoli, spinach, or bell peppers. Toss cooked pasta with flaked salmon and steamed veggies. Drizzle with olive oil and season to taste!

This one’s easy to prepare and helps you feel.

Greek yogurt is a protein-rich dairy product that provides essential amino acids necessary for muscle repair and growth. It also contains probiotics, which can aid in digestion and nutrient absorption. However, greek yogurt provides better results when combined with other nutrition sources, such as fruits and even whey protein to ramp up protein content.

A homemade trail mix consisting of nuts (such as almonds, cashews, or walnuts) and dried fruits (like raisins or apricots) is calorie-dense due to the healthy fats in nuts and the natural sugars in dried fruits.

Nuts are also packed with vitamins and minerals like magnesium and zinc, which support muscle function and recovery. Simply combine them all and savor them! This is easily one of the best meals for bulking.

To make a super shake, follow these steps and choose one or two items from each category.

• Pick a Liquid: Select 4-8 oz of water, almond milk (unsweetened), cow's milk, soy milk (unsweetened), hemp milk (unsweetened), or iced green tea for each serving.
• Pick a Protein Powder: Opt for 25-50g of whey protein, casein protein, rice protein, pea protein, hemp protein, or another protein blend. Use 1-2 scoops for each serving, ensuring it's both good-tasting and digestible.
• Pick a Veggie: Include 1-2 handfuls of dark leafy greens (spinach, Swiss chard, kale), pumpkin or sweet potato, beets or beet greens, cucumbers, celery, or a powdered greens supplement. Adjust the quantity as needed.
• Pick a Fruit: Add 1-2 handfuls of apples, bananas, cherries, pineapple, mango, or a powdered fruit supplement. Fresh fruit is preferred.
• Pick a Healthy Fat: Choose 1-2 thumb-sized portions of walnuts, flax, hemp, chia seeds, cashews, almonds, or peanut/nut butters for each serving.

Finally, pick a topper. Enhance your shake with coconut, cacao nibs/dark chocolate, yogurt, oats/granola, cinnamon, or ice (if using fresh fruit). Customize the toppings to suit your taste and nutritional preferences.

• Diet Type (Best For): Build muscle, Mass gainer
• Suitable For Vegans: No
• Protein Source: Grass-Fed Whey Protein Concentrate
• Serving Size: 194 grams (2 scoops)
• Price Per Serving: ~$5.33
• Proteins: 53 grams
• Carbohydrates: 110 grams (depends on flavor)
• Fat: 14 grams (depends on flavor)
• Calories Per Serving: 750
• Company Founded: 2015
• Recommended By Athletes: Hafþór Júlíus Björnsson, Terron Beckham, Paul Sklar

If you are searching for bulking products, we recommend the Transparent Labs ProteinSeries MASS GAINER. It offers a massive calorie boost for gaining mass and building muscle.

One serving of this product consists of two large scoops, totaling almost 198 grams and 740 calories. It's essential to note that this product is relatively low in added sugars and fats.

The primary source of carbohydrates is organic tapioca maltodextrin. Other ingredients include:

• Grass-fed whey concentrate
• Coconut milk powder
• Medium-chain triglycerides (MCT)
• VitaFiber® (a prebiotic soluble fiber blend)
• Creatine monohydrate
• Sodium chloride
• Monk fruit

What distinguishes this product is the use of grass-fed whey concentrate and prebiotic fibers like VitaFiber®. Plus, the cholesterol content is also a plus for those seeking muscle growth.

The price may be higher compared to other mass gainers on the market. That said, 100% grass-fed whey concentrate and a higher protein content could justify the cost.

Transparent Labs Mass Gainer is available in Chocolate Glaze Donut and Sweet Vanilla flavors. The chocolate variety offers a mild and easy-to-consume flavor. It is one of the best tasting proteins we’ve used, but it takes a while to mix.

Overall, this mass gainer is commendable for natural ingredients, high protein content, and low added sugar and fat. If the price is not a concern, and you prefer a mass gainer with a cleaner ingredient profile, this is the best product on the market today.

• Diet Type (Best For): Build muscle
• Suitable For Vegans: No
• Protein Source: Whey Protein Isolate
• Serving Size: 29 grams
• Price Per Serving: ~$1.54
• Proteins: 22 grams
• Carbohydrates: 2 - 4 grams (depends on flavor)
• Fat: 0-1 gram (depends on flavor)
• Calories Per Serving: 100
• Company Founded: 2014
• Recommended By Athletes: Menno Henselmans, Jordan Syatt

For people who are overweight and are trying to lose weight, they might think the skinny guy to be lucky as all they need to do is eat. However, they don’t realize that the skinny guy is also going through a tough phase of bulking.

In order to help our guys with noodle arms and chicken legs, we focused on the best bulking foods for skinny guys. If regular food isn’t doing the job, we recommend two supplements that help you along the way to get big.

Transparent Labs ProteinSeries Mass Gainer is a top tier supplement that gives you a combination of protein, carbs and fats with high calorie servings to speed up that bulking process.

And, if you’re looking to build up your muscles and just need to increase the protein intake then look no further than Legion Athletics Whey Protein Powder. This is the best supplement if you’re looking to put on muscle mass without anything artificial.

So, how difficult is it for you to bulk up as a skinny guy? Share your journey with us in the comments section below and if you have any questions, do not hesitate to ask! Happy bulking!

References:

1. "Picking Healthy Proteins" Heart, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/meat-poultry-and-fish-picking-healthy-proteins (Nov 1, 2021)
2. Andrew King "The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance" NCBI, https://pubmed.ncbi.nlm.nih.gov/35809162/ (2022 Jul 9)
3. Chris McGlory "The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease" NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742725/ (2019 Sep 6)
4. Labdoor, https://labdoor.com/
5. MURILO DÁTTILO "Effects of Sleep Deprivation on Acute Skeletal
6. Muscle Recovery after Exercise" Paulogentil, https://bit.ly/3Fudj65