1. Gotta Have Protein
No matter how much lifting you do, how often you go to the gym and hard you push yourself to increase the amount you lift, you will not build muscles without eating enough protein. Protein is the building block of muscle growth. Protein also is necessary to repair the muscles after you've broken them down through training and ripped the ligaments when you push too hard.
2. Stay Consistent on Your Diet
You need to maintain a consistent diet, both on days then you train hard and on your days off. Protein provides the nitrogen balance that builds and repairs muscles. If your body goes into a negative nitrogen balance because of one day of sloppy eating habits full of bad carbs and sugar, the building process goes into remission and must be built back up again. Train your body to use the protein you take in by keeping it consistent. You can vary the protein sources and some days you may add more carbs and sugar, but make sure you do not leave out the muscle-building protein.
3. Muscle Building Foods
Serious muscle builders don't eat a lot of junk food. Instead, they carry their lunches and include plenty of lean sources of protein. Some good foods that will compliment muscle growth include lean cuts of chicken, pork, turkey and beef, low-fat dairy products, most fish, peanuts, almonds and sunflower seeds. In addition to including these in your meals, carry protein snacks for quick bites. Your daily intake should always be around 10 to 15 percent protein.
4. After Workout Shake
Your muscles are ripe for additional protein perks immediately after you workout. Carry a high-protein shake to rush the additional nutrients through your system. For the best results, make your own and keep it in a thermal drink holder. Use whey protein powder and low-fat milk or water. Whey processes more quickly and easily than soy protein powders with fewer side effects. Add fresh fruit to sneak some good carbs into your body at the same time and perk up the taste of the shake. Drink a third of your shake before your workout and down the rest immediately afterwards.
5. Pre-packaged Protein
Many fitness enthusiasts rely on pre-packed meals, especially for protein snacks. Plenty of great sources are out there, but you need to learn how to read the labels to make sure you are getting what you expect. Look at serving size because the package may tout a whopping 50 grams of protein, but the power bar consists of three servings--and you have to eat it all to get that much protein. Look at the carb quantities too. If you are trying to lose weight, go for low carbs and to gain weight, choose high-carb snacks. Always check sugar content. Some bars are loaded with sugar to pump up the taste.
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