How to Build Muscle Fast

4 Tips on How to Build Muscle Up Fast, Part 3

Parts 1 and 2 of how you can gain muscle mass quickly covered intensity and rest. In this part, we're going to talk about giving your muscles the proper fuel that they need to grow and rebuild stronger and faster, and that's food.

Proper Diet Gives your Body the Fuel it Needs

Food is essential for muscle growth. Providing your body with quality fuel throughout the day is an absolute requirement for fast muscle growth. If you want to build muscle mass, you have to give your body the building blocks of muscle.

The key building block is protein, as I'm sure you know by now. There are some who say that as a society, we are overly dependent on protein in our diets, but as a society, we are also larger and stronger than we have ever been in the past.

A good rule of thumb for protein consumption is 1 gram of protein for each pound of body weight on your lifting days. So a 200 pound person should consume at least 200 grams of protein during the day. There are some who think it's impossible to get the amount of protein they need on any given day, but if you look at the choices you have available, you'll see that it adds up quickly:

• Eggs
• Fish
• Chicken
• Lean beef
• Lean pork
• Soy products
• Legumes like black beans
• Nuts

Four egg whites and milk in the morning, 2 chicken breasts and black beans for lunch, 2 fish filets for dinner, and you're already up to 180 grams of protein in only 1000 calories. Don't forget snacks like milk, cottage cheese, yogurt, jerky, etc. between meals.

You also have to keep your body hydrated at all times. Water is vital for the growth of your cells. While you don't want to drown your body, which can be toxic in itself, you don't want to allow yourself to get thirsty.

So far we've looked at 3 of the 4 keys to building muscle fast: intensity, rest, and diet. In part 4, we'll discuss the final key.