If you’ve just started working out, or are exercising with the intent of defining your muscles, there’s a good chance you want to know how to accomplish your fitness goals as quickly as possible. Fortunately, there are a few ways that you can learn how to gain muscle fast while maintaining your health and increasing your energy.
One of the simplest things you can do is drink plenty of water. Water lubricates your joints and muscles, and decreases the chances that you’ll get muscle cramps during or after a workout. You also need water to improve your circulation, which can cut down on muscle injury and provide you with the energy you need for efficient exercise sessions, which leads to larger muscles.
It’s also a good idea to eat lots of healthy carbohydrates when you’re learning how to gain muscle mass. When carbohydrates are digested, they turn into glycogen in the body, which is a stored form of energy. The more glycogen your body has, the less likely your muscles are to rely on protein to produce energy. This helps to bulk up your muscles, and allows the protein to protect and feed your muscles as they grow larger. Eating whole grain pasta or brown rice before or after a workout can help with this, especially when the carbs are paired with a protein such as a lean cut of chicken or beef.
How to Gain Muscle Fast Continued
Of course, you also need lots of protein in order for your muscles to grow quickly. Your muscles need the amino acids that come from protein in order to grow and establish their definition. To gain muscle fast, try eating several small protein-rich meals throughout the day. You can make an omelet with lots of fresh vegetables, have a serving of yogurt with fresh fruit, or eat chicken or fish with greens or beans for a filling protein boost.
Supplements can also help you on your journey when you’re figuring out how to gain muscle fast. Amino acids like glutamine, as well as milk protein (creatine) and high-quality multi-vitamins can provide your body with the energy that is necessary for fulfilling workouts. Remember that these supplements work best when you’re following a consistent exercise program and a healthy diet. You can take the supplements in pill or capsule form during a meal, or use the powder form of these supplements to consume before or after a workout. In addition to supplementation, it’s important to get a well-rounded meal in before or after exercising. This will supply your muscles with a constant source of energy, so they can continue to develop.
Finally, make sure you get enough rest as you grow your muscles. Your body needs time to recover from intense workouts, since you’ve broken down muscle tissue while exercising. After a resting period, you’ll be prepared to get back in the gym and do it all over again. If you work out too much without resting periods in between, you can cause muscle energy and even cause your muscles to decrease in volume.