Fuel Your Gains: 10 Nutrition Tips to Build Muscle Fast

Getting bigger, stronger muscles requires intense strength training and a strategic nutrition plan optimized for muscle growth. While genetics determines your natural muscular potential, proper dietary strategies can significantly speed up your rate of muscle gain. Packing on lean muscle mass demands a targeted calorie surplus with adequate protein intake and smart meal timing. Here are 10 nutritional tips to rapidly build muscle.

Introduction

Muscle hypertrophy occurs when protein synthesis rates in muscle tissue exceed protein breakdown rates, resulting in a net positive protein balance. Resistance exercise provides the mechanical stimulation of muscles necessary to activate mTOR and related pathways. Consuming the right nutrition before and after workouts determines how much new muscle mass your body can build. Follow these nutritional principles to fuel your fitness goals and build muscle as quickly as possible.

Tip 1: Eat Sufficient Calories

A caloric surplus is required for lean mass gains. Estimate your maintenance calories, then increase daily intake by 15-20% to promote muscle growth without major fat gain. Adjust gradually based on your body’s response. Get calories from all macronutrients, not just protein.

Tip 2: Prioritize Protein Intake

Protein provides the amino acid-building blocks your muscles need. Consume 0.6-1 gram of protein per pound of body weight daily. Sources like chicken, beef, fish, eggs, dairy and protein shakes work best. Time protein intake around workouts for optimum use.

Tip 3: Load Up on Complex Carbs

While protein has a starring role, adequate carb intake gives muscles the energy and glycogen to perform at their best. Eat plenty of oats, quinoa, potatoes, rice, beans, and vegetables to fuel training and spur muscle gains.

Tip 4: Add Weight Gainer Shakes

Liquid calories allow easy intake of extra protein and carbs. Blend healthy whole-food ingredients like milk, bananas, oats, and nut butter for a muscle-building boost. Or use a quality mass gainer supplement according to directions.

Tip 5: Stay Hydrated

Muscles are made mostly of water. Drink at least half your body weight in fluid ounces daily. Have a water bottle on hand before, during and after exercise. Proper hydration enhances muscle recovery and growth.

Tip 6: Time Nutrients Around Workouts

Take a pre-workout meal or snack containing carbs, protein and fluids 1-2 hours before training. Post-workout, have a protein shake immediately, then eat a carb/protein meal within 2 hours to maximize repair.

Tip 7: Limit Unhealthy Fats

While essential fatty acids have benefits, steer clear of excess saturated and trans fats that can depress muscle-building hormones. Prioritize healthy fats from fish, nuts, avocados, and extra virgin olive oil.

Tip 8: Avoid Long Fasting Periods

Going long stretches without eating catabolizes muscle for energy. Stick to an every 3-4 hour meal schedule. Have a protein-rich snack before bed if needed to nourish muscles overnight.

Tip 9: Supplement to Enhance Gains

Look into safe supplements that assist muscle growth like creatine monohydrate, beta-alanine and citrulline. But food always comes first in meeting your nutritional requirements.

Tip 10: Allow Cheat Meals

Scheduled cheat meals help restore leptin levels to continue priming your body for growth. Limit overeating unhealthy foods to one cheat meal per week. Avoid going totally off the rails nutritionally.

Conclusion

Strategic eating tailored to your training gives the body the resources it needs to add muscle rapidly. Provide sufficient protein, carbs, calories and fluids at optimal times. The best part is that these nutrition tips boost both performance and physique, accelerating your fitness results. Fuel up and grow!

References

MacKenzie-Shalders, K. L., Byrne, N. M., Slater, G. J., & King, N. A. (2015). The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes. Appetite, 92, 178-184.
Forbes, S. C., Sletten, N., Durrer, C., Myette-Côté, É, Candow, D., & Little, J. P. (2017). Creatine Monohydrate Supplementation Does Not Augment Fitness, Performance, or Body Composition Adaptations in Response to Four Weeks of High-Intensity Interval Training in Young Females. International journal of sports nutrition and exercise metabolism, 27(3), 285–292.
Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38.