If youíre reading this article right now then you know what you eat (and how much you eat) plays a role in building muscle. And while it does play a role in muscle growth, Iím here to tell you it plays a BIGGER role than you realize.
The truth is, it doesnít matter how hard you train in the gym, what fancy workout youíre doing this month, if youíre not consuming enough of the "right" calories then itís all for nothing. So to help you see results from all your training in the gym Iím going to break down exactly what you need to eat to build muscle fast.
Food to Build Muscle Fast - Protein
Weíve all heard, if you want to build muscle then you have to eat Protein. And yes this is 100% true. Without the proper amount of protein your body cannot add new muscle. So with that said, how much protein do you need to build muscle fast.
While alot of diet and nutrition advice should be tailored to your genetic makeup like your body type, the speed of your metabolism, etc and general rule of thumb is to consume 1.5 - 2g of Protein x (your bodyweight in lbs) each day.
So if you weigh 150 lbs and you want to build muscle fast you should be consuming between 225g - 300g of protein per day to build muscle fast.
In order to reach these requirements youíll need to eat foods high in protein which includes:
- Lean beef
- Lean poultry
- Cottage Cheese
- Low Fat Milk
Food to Build Muscle Fast - Carbs
Carbs are also important when it comes to building muscle fast. Carbs help give your body energy throughout the day. Your Carb intake is important because in order to build muscle you need to have intense workouts and Carbs give you the energy to complete intense workouts.
This is important because when your body is in need of energy it will break down muscle tissue (catabolism) to get the energy it needs. Which is something you really donít want to happen.
So right before and right after your workouts consume simple carbohydrates to give your the body the energy it needs fast. Foods high in simple Carbs are:
- Fruit Juice
And throughout the day consume foods high in Complex Carbs which include:
- Whole Wheat bread
- Whole Wheat Pasta
Food to Build Muscle Fast - Fat
Believe it or not but all fat isnít bad for you. In fact your body needs certain fats in order to survive and function properly. These "healthy" fats are called Essential Fatty Acids. These fats possess a ton of benefits, but the ones that directly help muscle growth are they help regulate your metabolism and they are also key to Testosterone production.
So be sure to consume foods high in Essential Fatty Acids as well, which include foods like:
- Fatty fish like Salmon
So there you have it, if youíre looking for what to eat to build muscle fast just follow the foods Iíve listed here to get you going. There are a few more things that you can eat that will help pack on muscle fast but this list I just provided you is a great starting point.
So what are you waiting for, go out there and start eating and growing MASSIVE.