10 Nutrition Tips To Help You Gain Muscle Fast!

Posted on February 14th, 2013 at 12:58 am by


If you want to build muscle then you’ve probably also heard that doing it quickly can be a huge challenge.

Plateaus are not only common when trying to lose weight fast; they are also common when trying to gain weight as well.  Just like with about everything in life, your body gets used to doing the same old thing and will eventually adapt.

In addition to continually changing things around, there’s a lot more that you should (and shouldn’t) be doing if your goal is to pack on lean mass and this is especially true when it comes to your diet and nutrition.  What many people don’t realize is that your nutrition is just as important as your workout program when trying to gain muscle fast, since your muscles will need nutrients to help them rebuild after your workout.  Since nutrition is so important, I’ve decided to write this article on 10 nutrition tips to consider if you want to gain muscle fast.

Here are the 10 tips:

 1. Have a Meal Every 3 Hours

Eating small, well balanced meals every couple of hours is definitely the way to go if you want to gain muscle fast, since it will promote an anabolic environment and will continually provide your body with the nutrients it needs to pack on lean mass.  Try to get at least 5-6 meals in per day.

2. Get Lots of Protein

Not a single one of those 5-6 meals should be skimping on protein.  In order to maximize your muscle building results, you should be consuming around 1 gram of protein per pound of body weight each day, spread out evenly between each meal.  So if you weigh 180 pounds then you would need 180 grams of protein per day and 30 grams of protein per meal, considering you are eating 6 meals per day.

3. Hydrate

Water is incredibly important when trying to gain muscle. The more water you drink, the fuller they will look and the stronger you will be as well.  I drink a gallon of water per day.

4. Do Carbs the Right Way

Carbohydrates are all about balance. Not consuming enough will have a negative  photo rawfoodID-100132462_zps2a64e7a6.jpg impact on your gains (because carbs are needed for protein absorption and muscle glycogen) and consuming too much will simply make you fat.  I recommend consuming anywhere from 2-3 grams of carbs per pound of body weight.

Image courtesy of BrianHolm at FreeDigitalPhotos.net

5. Eat Red Meat

I love red meat with all my heart.  Red meat is actually healthier than you think and it can be fantastic for helping you pack on muscle, since it has been shown to increase testosterone levels – a crucial muscle building hormone.  Red meat also contains creatine, which helps increase your strength by providing more energy to your muscles.

6. Eat Fish

If you don’t like red meat then consider fish.  It has loads of protein and omega-3 fatty acids which are both beneficial for muscle growth.

7. Eat Pre- and Post-Workout Meals

Your pre and post workout meals can make or break your muscle building success, so you always need to make sure you’re giving your body the building blocks and nutrients it needs an hour before and after your workout.  For pre workout nutrition, consume a complex carb and lean protein (like brown rice and chicken) and for post workout nutrition, consume a fast digesting protein and simple carb (like whey protein and chocolate milk).  Ever since I’ve started eating a proper pre and post workout meal my gains have skyrocketed.

8. Have a Cheat Day

I’ve found that cheat days can not only have a positive effect on your motivation, but the increase in calories can have a positive effect on your hormones and can also provide your body with some extra fuel to pack on lean mass.  Just don’t go overboard – we’re trying to pack on lean muscle, not fat.

9. Take the Key Supplements

Although many supplements are completely bogus and do not work, there are still some effective ones out there which I have personally tried with success.  I recommend a testosterone booster, whey protein, creatine and fish oil.  That’s really all you need.

10. Eat Late

Eating something before bed can provide an anabolic environment when you sleep and can help your body avoid catabolism – the breakdown of muscle tissue.  Just make sure your late night snack is high in protein and healthy fats – avoid carbs before going to bed since this will spike your insulin and interfere with human growth hormone.

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