For those who’ve spent years living in the “thin guy struggle” zone, like me! Trying to build muscle while skinny and being the proud owner of a metabolism faster than my Wi-Fi.
For us, building muscle can feel like scaling Mount Everest.
I know, I was there!
For Years I tried building my body, and I had some success, but it was limited because, at the time, I didn’t realize what was missing.
But fear not! There’s a secret weapon that doesn’t involve endless bowls of chicken and rice or back-breaking workouts.
It took some time, but eventually I discovered the solution – high calorie delicious smoothies!
The easiest, tastiest, and least daunting way to boost calorie intake and finally start building muscle while skinny.
That was the missing link to keep growing, more calories!
In this article, we’ll delve into why smoothies are the No.1 strategy for thin people to bulk up and gain healthy weight.
We’ll explore why calorie intake is critical, how smoothies fit into the equation, and why they’re ideal for skinny men aiming to pack on size and muscle.
Are you ready? Let’s blend it all together!
The Dilemma: Why It Feels Impossible to Build Muscle While Skinny
The Fast Metabolism Curse
Skinny guys often face a unique challenge: Our metabolism functions like a turbo engine, burning through calories faster than we can consume them.
And that’s what I faced. I was training regularly, drinking meal replacement protein shakes, and eating whole food meals. But I could not see the results I wanted. I wasn’t getting enough calories.
Thing is, I didn’t know that that was the problem. “We don’t know what we don’t know”.
But it was not my fault. All I thought I needed to do was train and eat, and my body would respond and change. Not true for thin guys with a fast metabolism.
In addition, even after a hearty meal, it often feels like we’re still playing catch-up. It was my curse at the time, because I wanted to build more muscle and size, but it was hard.
According to research published in the Journal of Nutrition and Metabolism, individuals with faster metabolisms require higher calorie intakes than average.
The Calorie Cure
In order to build muscle while skinny, we need to eat more calories than we burn. And for really skinny guys, these extra calories can sometimes be very high.
This concept is known as a calorie surplus. It is the cornerstone of bulking up.
The average thin guy’s maintenance calories might be around 2,500 to 3,000 per day.
To build muscle, you’ll need to consume an additional 300–500 calories daily, according to experts in sports nutrition.
And if you’re doing any sort of sport or cardiovascular training, then you’ll also need to add those additional calories you burn from these activities back into your total calorie count.
But consuming large amounts of calories through traditional meals can be very challenging as it was for me.
Eating whole food meals, more meat, and more frequently wasn’t easy because my desire to eat every 3 hours was very low.
So, what was the solution? And what can help you too with the same problem?
Well, the answer was calorie dense, nutrient rich smoothies!
For some amazing high calorie smoothie recipes check out my recipes here.
Why Smoothies Are the No.1 Strategy to Build Muscle While Skinny
1. Effortless Calorie Boost
Smoothies are the easiest way to add calorie-dense ingredients like nut butters, banana, high fat yogurts, protein powders, avocados, milk, oats, and so much more into your diet.
Not to mention, all of this is blended into a compact, easy to drink form.
According to a study in the American Journal of Clinical Nutrition, liquid calories are processed faster than solid ones, making it easier to meet high-calorie needs without feeling overly full.
It’s a fantastic way to seriously boost that calorie intake without needed to eat and chew more solid food.
2. Optimized Nutrition for Muscle Growth
Smoothies allow for complete control over your nutritional intake, letting you hit all the muscle-building essentials. And for thin men, all of these essentials are necessary when trying to build size.
These are:
- Protein: The building block of muscle tissue.
- Carbohydrates: Your energy source during workouts and recovery. As well as what is going to add size to your body faster.
- Healthy Fats: Crucial for hormone regulation, satiety, adding more calories, and overall health.
By including all of these food components into your drink blend, smoothies provide a balanced mix of macronutrients that aid muscle growth.
To learn more about these ingredients and how they contribute to muscle growth, read my article called: How to Build Muscle with Smoothies – Sip and Explode
3. Convenience Is King
If you’ve ever stared at a mountain of food on your plate and thought, “There’s no way I’m finishing this,” well, this is where smoothies come to the rescue.
You can sip them on the go in your car, while at work, right after a workout, when at the beach, or on a road trip. Literally anywhere!
This convenience means you’re more likely to stay consistent with your calorie surplus, the key to building muscle while skinny.
In addition, the actual smoothie making process and doing the cleanup afterwards takes very little time. It’s much easier and faster than preparing a whole food meal.
4. Tastes Great
Let’s face it: forcing down the same boring meals every day is a surefire way to quit your muscle-building journey.
Thus, smoothies really are a game-changer in this respect.
There are endless flavor combinations you can get creative with.
From chocolate peanut butter to tropical fruits, to salted caramel, vanilla cookie dough blends, banana, strawberry, and much more.
All of the endless flavor combinations ensure that bulking up remains enjoyable.
The Science of Muscle Growth and Where Smoothies Fit In
Protein Synthesis: The Foundation of Muscle Building
The process of building muscle, known as protein synthesis, requires two things: resistance training and adequate protein intake.
According to a review in Sports Medicine, skinny men should aim for about 1.6–2.2 grams of protein per kilogram of body weight daily.
Smoothies with added protein powder can help you meet this target without effort. In fact, it makes it so much easier to meet your protein needs in a tasty way.
The Role of Calorie Surplus in Muscle Growth
To build muscle while skinny, the calorie surplus isn’t just about eating more, it’s also about eating more smartly.
Smoothies make it easier to consistently consume nutrient-rich calories, particularly post-workout, when your body is primed for growth.
For 3 of my delicious high calorie smoothie recipes check them out now!
How Smoothies Outperform Traditional Meals to Build Muscle While Skinny
Digestibility and Speed
Since smoothies are already in liquid form, they are easier to digest than heavier wholefood meals, which can sometimes leave you feeling sluggish.
So, for skinny guys with smaller appetites, this is a life-changer.
Customization and Personalization
Unlike rigid meal plans, smoothies can adapt to your preferences.
For example, want more protein? Add an extra scoop of protein powder. Need some extra calories? Throw in more avocado or an extra tablespoon of nut butter.
Every smoothie can be tailored to meet your muscle-building calorie specific needs with greater ease.
Key Tips for Using Smoothies Effectively to Build Muscle While Skinny
1. Consistency Is Key
Drinking a calorie-dense smoothie or two every day is far more sustainable than forcing yourself to eat meals you dislike.
Build the habit of adding a smoothie or two to your daily routine, especially post-workout.
2. Focus on High-Calorie Ingredients
High calorie ingredients include foods like:
- Nuts & nut butters
- Avocados
- Seeds
- Full Fat/cream milks
- Full fat yogurts and Greek yogurt
- Natural sweeteners like raw honey, dates, and maple syrup
- Oats
You might notice that the most calorie dense food group in the above list are the high fat content foods. They contain 9 calories per gram of fat, making them the biggest calorie boosting group of foods out of them all.
In other words, they have over double the number of calories as carbs and protein per gram. The carbs and protein containing only 4 calories per gram.
For specific recipes check out my other article here: 3 Super High Calorie Smoothies for Thin People
3. Supplement Wisely
Include a good-quality protein powder to ensure you’re hitting your daily protein goals.
Studies in The Journal of the International Society of Sports Nutrition suggest protein powder can boost muscle growth when paired with resistance training.
Some great protein powders out there include the following:
- Whey proteins (Isolate and concentrate)
- Vegan protein blends
- Hemp protein (although the taste is not for everyone)
- Pea Protein
The key to a good protein powder is its quality with as little artificial ingredients as possible.
In addition, creatine is another amazing supplement that can help guys build muscle while skinny.
For additional supplements to add to smoothies read my other article called: 10 Best Supplements to Supercharge Your Smoothies
4. Don’t Neglect Training
While smoothies are a fantastic way for increasing calories, muscle growth also requires consistent resistance training. The two work hand in hand.
You will need to provide regular stimulus to your muscles for them to grow.
If you’re a beginner to lifting weights focus on full body workouts 3 times per week.
If you’re more advanced and have been training for a while (2 or more years) focus on creating body split routines. For example, an upper lower body split.
Final Thoughts
In conclusion, if you’ve been struggling to build muscle while skinny, it’s time to stop staring at your metabolism with resentment and start blending your way to success.
Smoothies, with their high-calorie potential, nutritional versatility, and convenience, are undeniably the No.1 strategy for skinny men looking to bulk up.
So, grab your blender, stock up on calorie-dense ingredients, and embrace the fact that your journey to building muscle while skinny might just start with a sip.
Cheers to bulking up—smoothly!
