Improper rest will decrease muscle growth and could cause serious injury. After a workout on any muscle group, it is not recommended to workout that same muscle group again on the same day or the day after. In fact, the best amount of rest to gain muscle mass fast is to wait three days before training that muscle group again.
For example, if you work out your chest and triceps on Monday, the best day to train them again would be on Thursday. You need to give the muscles time to heal and recover before you can go back and attack them again. This goes for any muscle group you decide to train intensely, including your abdominals and calves.
The type of food you eat and when you consume it will play a huge role in how fast you will recover. The faster you recover, the sooner you can continue your next workout. This is how you gain muscle mass fast.
Let’s say you do everything correctly in your workouts to properly damage the muscle cells to gain muscle mass fast. Then, you eat two big meals loaded with fats and nonnutritional garbage with very little protein. You will not see muscle gains because…
First, your muscles will not receive a steady source of nutrition that is needed from only two meals.
Second, the muscles are starving for protein. Protein contains amino acids which are the building blocks for muscle. Lack of amino acids will cause your muscles cells to die off after an intense workout. It is not only important to know what to eat but also the timing of when to eat and how much you should consume.
Here is a sample list of the foods that you should be eating to gain muscle mass fast which is broken down by each macronutrient…
- Carbohydrate and
Foods that contain high amounts of protein are perfect for the recovery process that helps gain muscle mass fast. Amino acids are found in foods that contain protein and are the building block for muscles.
Once the muscle cells are damaged by lifting weights, the amino acids are transported to the damaged muscle for repairs. This repair will make the muscle stronger and bigger if the training was done properly. The perfect protein-based foods that help to gain muscle mass fast are…
- Egg Whites
There are two different types of carbohydrates…
- Complex Carbohydrates Simple Carbohydrates.
- Complex carbohydrates are found in foods such as…
These carbohydrates are slow digesting and will help give your body energy for a longer period of time than simple carbohydrates.
Complex carbohydrates should be consumed in every meal throughout the day except the meal right before you sleep. The last meal of the day before you sleep is when you only want to eat protein and vegetables. This is because you want your body to use the energy from your stored fat cells as fuel when you sleep instead of the carbohydrates you consume before you sleep. This way, you will be burning fat and building muscle. Your last meal should be a couple of hours before you go to sleep.
Simple Carbohydrates give your body a quick burst of energy for a short amount of time. These simple carbohydrates can be found in foods that contain sugar.
But, there is a time and place for these simple carbohydrates in your muscle-building diet. Within 30 minutes after a workout is the best time to consume simple carbohydrates to gain muscle mass fast.
That reason is, sugar helps raise your insulin and helps transports the protein to the muscle faster. The best source of simple carbohydrates to do this job is fruits. Sugar in fruit will not spike your insulin as high as processed foods containing artificial sweeteners. Plus, fruits contain other nutrients that aid in building muscle such as…
- Minerals and
Fruits can also be consumed before a workout as a pre-workout snack to boost your energy levels. The one key to simple carbohydrates is to always consume them around your workout.
There are healthy fats that help with…
- boosting energy
- building muscle and burning fat.
And then there are unhealthy fats that will be stored as fat in your body and decrease your muscle-building efforts.
There are two types of healthy fats known as Monounsaturated and Polyunsaturated fats. These fats are found in…
- Nuts and different oils like Olive Oil and Canola Oil.
The unhealthy fats are known as Saturated Fat and Trans Fat. They can be found in…
- processed foods
- pastries and certain kinds of meats and dairy.
Eating – When and How
Now let’s talk about the timing of your food and how much you should consume to gain muscle mass fast. You should be consuming 5 to 6 meals a day in addition to a credible supplement. If you are still not sure about your supplement then just buy Testoprime a reputable testosterone booster.
You will be able to get a steady source of nutrients to your body throughout the day which will help with muscle growth and fat burning by raising your metabolism. These meals should consist of protein, carbohydrates, and healthy fats.
The ratio of these macronutrients should be…
- Protein = 40 %
- Carbohydrates = 40 %
- Healthy fats = 20 %
I found this ratio best for people who want to gain muscle mass fast while keeping their body fat percentage the same. You should consume one gram of protein for every pound you weigh. So, if you weigh 180 pounds, you should be eating 180 grams of protein. Spread out evenly through your six meals would mean that each meal should consist of around 30 grams of protein.
Another important issue that many people will overlook and underestimate is sleep. When you sleep, your body goes into muscle-building mode. The body shuts down all non-essential operations and focuses on rebuilding the damaged muscles.
After a stressful workout, your body needs to get at least 8 hours of sleep for proper recovery. If you do not allow for this much time to sleep, you will not gain muscle mass fast. During your sleep, the body releases natural HGH (human growth hormone) that causes muscle growth and uses your stored body fat as fuel. Sleeping not only helps to gain muscle mass fast but, also aids in fat loss.