Tips to Build Muscle Faster

#1 Eat Plenty of Carbs

Carbs are great for fueling your exercise. You store glycogen from carbs, you want to have the glycogen levels high so that your body never has to dip into protein for energy! When you have a good amount of carbs in your body, you are more likely to stay in an anabolic state. Carbs also play a big role in releasing insulin, which is the body’s most potent anabolic hormone. Although it’s very unpopular to eat carbs, high grain and clean carbs such as fruits, wheat bread, and oats are great for the body!

#2 Don't Avoid Fats


A mistake many new lifters make is not eating enough good fats! Fats have a direct relationship with your natural testosterone levels; which is something you want to keep high! Great foods with good fats are red meats, steaks, avocados, mixed nuts, olive oil, and peanut butter. You also want to make sure that you are getting your daily dose of fish oil to keep your joints healthy.

#3 Eat Frequently

Eating constantly throughout the day keeps that metabolism going through out the day; which means more calories are burning and being used by your body throughout the day. It is a good idea to eat a meal that contains quality protein and carbs every 2-3 hours to keep your body fueled and replenished from your strenuous workouts. As you have read earlier, you want to keep your body in an anabolic state at all times; eating will release insulin and keep your body anabolic!

#4 Meal Timing

Timing your meals is very important when it comes to building quality muscle! When you wake up in the morning you want to consume a good amount of protein and carbs to begin the refueling process for your body since it has been dormant during your sleep. You also will want to consume a slow burning carb such as brown rice or wheat bread right before your workout since it will take longer to convert into glucose; which keeps the blood sugar levels consistent. And the most important of all, is the post-workout meal! Have a protein shake and a fast-digesting carb (bagel/white potato) to spike your anabolic hormone insulin!

#5 Resting

Resting is the most overlooked factor when it comes to building muscle faster! Resting is when your muscles are actually growing. With all the tips coming together, recovery time to grow bigger and stronger is needed in order for our muscles to re cooperate after all the training you have done in the gym. It’s a good idea to set aside at least 1-2 days of rest to really let your muscles repair and get ready to make more gains in the gym!