How To Gain Muscle Fast

By Cumba Gowri 

How to gain muscle? The answer is obvious. You should exercise regularly. But how to gain muscle fast? That's a harder question to answer - and the answer isn't quite as obvious.

It might seem as if the best way to bulk up quickly is to do more intense workouts. After all, every time you hit the gym, you feel that rush of blood and your muscles suddenly look larger. It's stimulating and gets you excited about returning for another session soon.

But when you drink a protein shake after your workout, there's no such buzz or feeling of excitement. Does this mean a protein supplement isn't important to gain muscle fast? It most definitely is important, because if you want your muscles to grow bigger after exercise, you must feed it the material needed to build more muscle.

What foods can help you gain muscle?

Broadly speaking, more carbohydrate and protein is better for body building. Starchy food that is rich in carbs should be eaten just before or after exercise, when your body needs more calories.

Here are 4 more things to watch while planning your bodybuilding diet.

1. Eat more calories

Your muscles need energy to perform the exercises which make up your workout routine, and some extra energy to grow bigger. So you should know what to eat if you want to gain muscle fast.

But be careful about the type of food you eat. Processed foods and junk food are harmful and should be avoided. Choose healthy alternatives. Whole grain, vegetables and fruits are excellent options. While eating more calories is important to build muscle, don't go overboard. Eating too many calories is not good when you're trying to gain muscle quickly.

2. Consume more protein

The building blocks of muscle are amino-acids which are obtained from the digestion of protein in food. That's why protein is essential to gain muscle fast. Most meals should include protein if bodybuilding and muscle growth is a goal. On average, it takes 1 to 2 grams of protein in diet to gain a pound in weight.

There are several excellent sources of protein including egg whites, soy products, chicken and salmon.

3. Drink plenty of water

Many bodybuilders underestimate the role of water in building muscle. It is important to stay hydrated while exercising. The daily recommended intake of water is at least 2 liters.

Coffee and other caffeinated drinks, soda, cola and fizzy drinks are not desirable as they produce dehydration. Plain water is the best choice, as it hydrates the body adequately without adding empty calories from sugar in soft drinks. Water even cleanses the body of metabolic waste products.

4. Eat more frequently

To gain muscle fast, calorie intake is vital. But it can be difficult to consume the total amount of food you require in 2 or 3 sittings. That's why it is best to split up the daily consumption into multiple small meals that are eaten at regular intervals through the day.

The other benefit of eating smaller quantities at more frequent intervals is that blood sugar levels are maintained at a uniform level rather than shooting up in spikes during meal times.