Building muscle fast involves the right weight-training methods in the gym, but that's only part of it. If you do not pay attention to your diet, you can compromise your gains and possibly take steps backward. When you lift heavy weights, your body needs the right fuel for energy and rebuilding. Consult your doctor before making any drastic changes to your diet.
Function
Protein, carbohydrates and fats are known as macronutrients. All three are necessary for fast muscle growth. Protein is found in all living cells, and is particularly important for rebuilding muscle. Carbohydrates are used for energy when you are working out. Fat, meanwhile, has two roles in the body: It is used for energy and it also helps promote the release of testosterone, according to the iFitandHealthy website. Testosterone is an important hormone for building muscle and maintaining sex drive.
Types
When choosing your foods, avoid anything high in empty calories like candy, baked goods and white flour products. Choose nutrient-dense options instead. Chicken and turkey breasts, fish, lean beef, eggs, cottage cheese, venison and tofu are quality protein sources. Oat bran, long grain rice, whole grain pasta, whole wheat bread, fruits, vegetables and beans are complex carbs. Nuts, seeds, avocados, oils and olives are healthy fats. Complex carbs are digested at a slower pace than simple carbs, so they give you sustained energy.
Frequency
The time you eat your meals is as important to building fast muscle as the foods you eat. The key thing is to consistently feed yourself small meals every two to three hours, starting as soon as you get up. This will give your muscles a constant supply of nutrients, the Build Muscle & Gain Weight Fast Guide website advises. You may end up eating six or more meals each day, depending on how early you get up. Balance each meal with a portion of complex carbs and protein. A bowl of cottage cheese with chopped-up fruit and a tablespoon of pumpkin seeds is a meal, for example.
Shake
When you lift heavy weights during workouts, you break down muscle fibers and use up stored carbohydrates for energy. As soon as you are done, you need to get nutrients in your system quickly to boost your muscle recovery and restore your lost glycogen --- the stored form of carbohydrates. The best way to do this is with a post-workout shake, according to the Build Muscle & Gain Weight Fast Guide. Choose a fast-absorbing protein powder like egg white or whey and mix it with grape juice or chocolate milk. Your body digests all of these ingredients rapidly.
Water
Your drinking habits are as important to gaining muscle as your eating habits. During the day and throughout your workouts, drink plenty of water to keep your muscles hydrated. Avoid drinking high amounts of alcohol. This causes your muscles to become weak and deteriorated, the American Council on Exercise warns.
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