Gaining muscle fast takes a high amount of mental and physical discipline. Although performance enhancing drugs might be able to give you fast results, you also subject yourself to unwanted side effects. Your best bet is to take a natural approach that involves your kitchen and the gym.
Types of Food
The type of food you choose to eat can go a long way in helping you build muscle quickly. During workouts, you need adequate energy and the proper raw materials. Choose foods that are quality sources of carbs, protein and fat. Carbs give you energy, protein helps repair muscle tissue and fat helps your body release testosterone, which is a muscle-building hormone. Lean beef, eggs, chicken breasts, fish, cottage cheese and venison are quality sources of protein. Oatmeal, oat bran cereal, quinoa, barley, whole wheat bread and whole grain pasta are good sources of carbohydrates. Nuts, seeds, oils and avocados are healthy fats.
Time Frame
During the day, it is important to keep a steady stream of nutrients going to your muscles. Instead of eating two or three meals spaced several hours apart, aim for six meals and eat every two to three hours. Make sure each meal has a portion of protein and have your first one as soon as you get up. Tuna on whole wheat bread with lettuce and tomato is a meal, for example.
Effects of Alcohol
Alcohol is known for its detrimental effects on the liver and nervous system, but it can also compromise your progress in muscle gains. Excessive alcohol consumption reduces testosterone and blood flow to the muscles, causing weakness and deterioration, notes the American Council on Exercise. Keep your intake to moderate levels, and also make sure to drink plenty of water during the day to stay hydrated; your muscles are composed mainly of water.
Exercise
Your best bet is to do compound exercises. Unlike isolation exercises, these work more than one muscle at a time, which causes fast gains in strength and size. Perform bench presses, shoulder presses, bent-over rows, dips, squats and deadlifts. Aim for eight to 12 reps using the heaviest weights you can lift and do four or five sets. Take two full days off in between your workouts to allow your muscles time to rest.
Sleep
If you follow a healthy diet and work out diligently but do not get enough sleep, you will compromise your results. It is during sleep that your muscles heal and your body rejuvenates. The Centers for Disease Control recommend that adults get 7 to 9 hours of sleep a night. Make sure to meet these guidelines.
Warning
Before you embark on any new eating patterns or training routines, make sure you get clearance from your doctor.
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