But ignoring nutrition isn't an option. Knowing how nutrition works will help you utilize it for your fitness and strength gains. This works for anyone and everyone, for general fitness maintenance or muscle mass gain.
1 -High Protein Foods
The 2 most important steps to build muscle fast are…
Get stronger or break down your muscles every time you workout using progressive overload and then…
Eat enough protein so your body can synthesize or use protein to rebuild your muscles that are made up of protein into bigger & stronger muscles.
2 -Fruits and Vegetables
Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid in proper digestion and nutrient uptake.
3 -Protein Supplements
Protein supplements are only needed if you're having a hard time getting all the protein you need in your diet to build muscle from high protein foods.
4 -Water
Water makes up 80% of your muscle mass so if you become dehydrated by only 2.9% you'll lose a lot of muscle size & strength.
Not drinking enough water makes it harder for your body to use or synthesize protein to make your muscles bigger even when you're doing everything right to build muscle.
5 -Carbs (carbohydrates)
Your muscles mainly use carbs for energy so if you're not getting a lot of carbs in your diet you may get to a point where it becomes tougher to build muscle because you wont have the energy to lift enough weight, do enough reps and/or sets to build more muscle with progressive overload.
6 -Creatine
Creatine gives your muscles extra energy to lift heavier and do more reps than you normally would to help you build muscle faster because of progressive overload and Creatine like carbs also draws more water into your muscles making your muscles look bigger.
7 -Fats
At least 20-to30% of your diet needs to be fat in order keep your testosterone levels high enough to build muscle.
You can get enough fat in your diet eating foods high in healthy fat like fish, nuts or using Omega-3 or CLA supplements.
8 -Caffeine or bananas
Caffeine or bananas taken 30-to-60 minutes before your workout will give you an energy boost that'll help you lift heavier weights & do more reps .