Drink Water to Gain Muscle Weight Fast

Even though most people know that they should drink “plenty” of water every day, few people follow it. 

In fact, most people don’t even know how much is “plenty.”. 

If you want to gain muscle weight fast, it’s a priority for you to remain hydrated. 

The second most important element for life is water, after oxygen. 

The human body cannot survive for even a few days without water, while it can go for weeks without food. 

Our brains are made up of 85 percent water, while the rest of our body is made of 80 percent of it. 

But how will this help you to gain muscle weight fast? 

Well, water makes up 70 percent of the lean muscle mass in our bodies. 

To get the most out of your workouts and gain muscle weight fast, you need water; in fact, you need a lot of it. 

You may not realise it, but your body loses water everyday. 

For instance, sweating makes you lose 16 ounces of water, and you lose another 16 ounces when you exhale. 

You need another 48 ounces of water for the proper functioning of your intestines and kidneys. 

That means you need 80 ounces, or about 10 cups, of water, just to survive. 

Your body’s need for water increases with intense exercise. 

If you’re trying to gain muscle weight fast, it’s imperative that you ensure your body is always fully hydrated. 

According to studies, a drop of only three to four percent of the body’s water levels leads to a 10 to 20 percent reduction in muscle contractions. 

The crux of muscle building is moving the maximum weight for the most repetitions possible. 

To gain muscle weight fast, you have to drink a lot of water, especially before working out, to make sure that the 70 percent water content in your muscles is maintained. 

Water will also help to prevent injuries during your workouts. 

Extra stress is put on your connective tissues and joins when you train at high intensities over long periods of time. 

Water helps prevent injures by cushioning and lubricating your joints. This will enable you to gain muscle weight fast, and will decrease the risk of injury in the process. 

The digestive process also cannot work without water. 

To gain muscle weight fast, protein should be the mainstay of any diet. 

It cannot, however, be directly absorbed by the body’s cells. 

Before the cells can use it to help you gain muscle weight fast, protein needs to be broken down into its component amino acid. 

Your body needs water in order to do so. 

Through perspiration, water keeps your skin moist, and helps to regulate body temperature. 

This becomes all the more important when you’re trying to gain muscle weight fast by performing intense exercise. 

Water also helps you to cleanse your body of unwanted waste products through sweat, expired air, feces, and urine. 

Here’s a secret for you: water helps you burn fat too. 

So when you want to gain muscle weight fast and get ripped, its paramount to ensure that you get enough water. 

Eight to ten glasses of water every day is what we’ve all been told to drink. 

Is this sufficient, especially when your goal is to gain muscle weight fast? 

Eat Before Bed for Quick Muscle Gains

Don’t believe all the myths and false information on muscle building; your muscle building strategy should be based on pure science if you want quick muscle gains. 

Did you know that one of the worst things that you can do when you are looking for quick muscle gains is to go to bed on an empty stomach. 

While you are asleep, your body and muscles are busy recovering from your workout and the day’s activities, so it is critical that you supply your body with nutrition to aid this process. 

When you go to bed on an empty stomach, you will not be able to see any quick muscle gains because your muscles will not get the nutrition that they need. 

Take a moment to dwell on this. 

You should sleep for at least eight hours, and when you do so, on an empty stomach, you force your body to starve for this entire period. 

In order to achieve quick muscle gains, you have to stop this forced period of starvation. 

I’m not asking you to stuff your face with a five-course meal before going to bed. 

Doing so will only result in poor sleep and indigestion. You just need to eat a small snack half an hour before you hit the sack; this snack will provide your muscles with all the nutrition that they need. 

This will help to keep your body in an anabolic state for as long as possible and enable you to achieve quick muscle gains even while you are asleep. 

With pre-bedtime nutrition, your goal is to provide your body with all the necessary nutrients that can be released gradually while you are asleep to promote quick muscle gains. 

Keeping your body in this anabolic state for a couple of hours every night helps to ensure that less muscle is broken down, promoting quick muscle gains. 

The ideal pre-bedtime snack should contain fats, amino acids, and carbohydrates for easy recovery; it should also be “timed-release.”. 

This means that the meal should be made up of some unsaturated fats and slow release carbs and proteins. 

One of the best sources of protein is whey protein (25-35 grams) mixed in 400-500 ml of milk. 

Casein, present in the milk, will slow down the release of all the nutrients, including whey protein. 

The entire process of digestion will take about four hours, and you will be able to sustain quick muscle gains through the process of anabolic growth during this period. 

You can also consume a solid protein such as cottage cheese, which is high in glutamine and casein. 

Consuming a small portion of a slow release complex sugar before you go to bed is also a good idea. 

This could be in the form of a small container of yogurt, a small bowl of oatmeal, or a slice of whole grain bread. 

These will be gradually released into your system, and they will keep your body’s stores of glycogen up for as long as possible by regulating your blood sugar levels. 

By adding some fat to your pre-bedtime snack, you naturally slow down the digestive process. 

This is precisely what you want out of your digestive system while you are asleep. 

By consuming olive oil and flaxseed oil (in tablespoon quantities), you can ensure that the process of digestion is slowed down and your body experiences quick muscle gains by remaining in an anabolic state for longer. 

Consuming all natural peanut butter is another good option for obtaining a dose of healthy fat before you hit the sack. 

If you use glutamine supplements for quick muscle gains, this is a good time to take them. 

Just mix one or two teaspoons into your protein shake. 

Gain Lean Muscle Fast With a Proper Breakfast

Picture this: When the alarm clock wakes you up, you hit the snooze button and get back into bed, then you wake up late, dress in a hurry, and head to work. 

If you’re not too late, you pick up a cup of coffee on the way.

As a result of late nights and hectic schedules, more and more people are skipping breakfast these days.

This isn’t just an unhealthy practice, but also a recipe for complete disaster if building muscle is your goal and you’re looking to gain lean muscle fast.

There’s a very good reason why breakfast has been called the most important meal of the day.

When you wake up in the morning, your body has gone through a prolonged period of starvation.

Already in a catabolic state, your muscle is being rapidly wasted away.

If you aim to continue to gain lean muscle fast, you have to move into an anabolic state as soon as possible.

Eating a proper breakfast is the quickest way to do this.

If you eat a proper breakfast in the morning, not only will you gain muscle mass but also you will lose fat throughout the day.

Your protein levels are very low and your muscles are catabolizing rapidly when you wake up in the morning.

Other than that, your blood sugar and glycogen levels are very low, and your body is severely dehydrated.

You need to correct this nutritional and water deficit within 45 minutes of waking up if you want to be able to gain lean muscle fast.

A good breakfast will allow you to do exactly that.

This will allow your blood sugar and glycogen levels to get back to normal, jump start your fat burning metabolic rate, and reverse muscle catabolism.

With this, your entire body will also get rehydrated.

For best results, you should eat as soon as possible after you wake up.

While you shouldn’t wait more than 45 minutes, if you’re not hungry, wait a few minutes.

The foremost and main component of your breakfast must be high quality protein.

I would recommend that you get about 30 to 40 grams of protein, which you can get from a whey protein shake, eggs, or lean meat.

This will stop your body from catabolizing protein in your muscle and also help you gain lean muscle fast.

After this, you need to get two portions of a moderate to a high glycemic index carbohydrate.

It’s better if the carbs are higher on the glycemic index, so that your glycogen stores replenish quicker.

So that you can begin to rehydrate your body, you should also drink at least 8 to 16 ounces of pure water along with the proteins and carbohydrates.

This is also a good time to eat a tablespoon of flax seed oil and/or extra virgin olive oil, to help you gain lean muscle fast.

Keep in mind that these fats are good for you and will help you build muscle.

Click on the link below to know more about the importance of breakfast and how it can help you gain lean muscle fast….

How to Manage Your Muscle Mass Diet

There are many muscle building enthusiasts who do not see any appreciable muscular development despite the fact that they spend hours in the gym.

What is it that they’re doing wrong?

Do they need to spend all their money on those magical supplements that claim to boost your muscle gains like never before or do they simply need to spend more time in the gym?

“No” is the answer to the last question.

Diet is a crucial aspect of the muscle building process, and most people tend to overlook it.

Your time spent in the gym contributes to only 50 percent of the muscle building process.

The remaining 50 percent is based on your diet.

If you want results when you’re bodybuilding, your muscle mass diet should be given the same amount of importance as your actual workout.

You require 5 to 7 meals everyday, and each meal should contain quality protein, carbohydrates, and healthy fats.

This is simply not easy.

Your meals need to contain all the nutrition that is required from a muscle mass diet, and you will need to eat almost every three hours during the day.

Each meal should have the proper ratios of proteins, carbohydrates, and fat.

A good muscle mass diet should ideally contain 35 to 45 percent protein, 40 to 50 percent carbohydrates, and about 20 percent fat.

Maintaining such a diet will need a lot of planning and preparation, but it will be worth it.

Remember that your muscle gains will not be proportionate to the amount of effort you in at the gym without a proper muscle mass diet.

You should plan your schedule in such a way that your first meal in the morning is within 45 minutes of waking up.

This is your most important meal.

Following this, you should plan to eat your subsequent meals once every three hours.

Your pre and post-workout meals are the most important ones in a muscle mass diet, so pay close attention to them.

You will be unable to gather sufficient energy to perform your workout with full intensity unless you have proper pre-workout nutrition.

By skipping your post-workout meal, you will effectively rob your body of all the essential nutrients that it needs to rebuild fibers, when it needs it the most.

When I say that your muscle mass diet should involve eating five to seven meals a day, I don’t mean that you should eat any junk food that is handy at the time.

On the contrary, while you will be consuming small quantities in one meal, they will contain all the proper nutrition that is required to maximize your muscle growth.

The role played by meal replacement packets and protein shakes is equally vital in any muscle mass diet.

They are an easy way to ensure that your muscles get an adequate supply of protein, helping them to become bigger and stronger than before.

Lean meats, poultry, or healthy fish like salmon and halibut are also good sources of protein.

A muscle mass diet should also comprise of quality carbohydrates that can be obtained from whole grain breads and cereals; fresh fruits; low-fat dairy; and starchy vegetables like potatoes, sweet potatoes, or yams.

Any muscle mass diet also needs to have fat.

Unsaturated fats, which are generally liquid at room temperature, is what you need.

Cold water fish, nuts, seeds, and healthy oils are excellent choices for such fats.

Saturated fats are not considered good for a muscle mass diet; these are solid at room temperature.

You can build the body of your dreams by following a well-planned muscle mass diet.

Quantities of all three macronutrients (protein, carbohydrates, and fats) in the right ratios are required to build and maintain muscle mass.

To keep your muscles active and growing and to keep your metabolic rate high you will need to eat frequently. 

The Best Foods for Muscle Building

You need to consume specific nutrients at specific intervals throughout the day in order to build muscle.

The food you eat should contain a fair quantity high quality protein, natural/unrefined carbohydrates, and a small amount of healthy fat.

Foods that provide a mixture of quality proteins, carbohydrates, and fats in the right ratios are the best foods for muscle building.

You may already know this: proteins are the best foods for muscle building.

You need to eat quality protein at each meal, and healthy sources such as fish, lean cuts of meat, low-fat dairy, and protein powders are good choices.

Boneless, skinless turkey or chicken breasts are also good foods for muscles building.

Protein is an essential part of any bodybuilder’s diet because it directly contributes to the building of muscle fibers.

A diet that is low in protein will seriously impede your muscle gains.

You should consume a diet that contains 30 to 40 percent of protein, depending on how much muscle you want to build.

Carbohydrates help to trigger an insulin response, and this response puts nutrients into cells resulting in excellent cell growth; thus, carbohydrates are also one of the important foods for muscle building.

Carbohydrates also add four calories per gram to your diet.

Essential vitamins and minerals are also contained in many carbohydrates.

Starchy vegetables (such as baked potatoes, sweet potatoes, and yams); whole grains; oatmeal; and fresh fruit are some good sources of carbohydrates.

Highly processed sources of carbohydrates like doughnuts, white bread, and other baked goods provide only empty calories and are high in trans-fats (a type fat which is extremely unhealthy for you); thus, it’s best to stay away from these.

You may not believe this but fat should also be a part of a healthy bodybuilding diet; they are also necessary foods for muscle building.

The healthiest fats are those that contain a high number of essential fatty acids; these fatty acids are those that cannot be manufactured by the body and must be taken from the food we eat.

Linolenic acid and alpha linoleic acid, also known as omega-3 and omega-6 fatty acids, respectively, are two of the most common essential fatty acids.

They are usually founds in oily fish like salmon and in fats from some vegetables.

Consuming a tablespoon of flaxseed oil and a tablespoon of extra virgin olive oil twice a day is one way to get the essential fatty acids you need.

They are high in essential fatty acids, making them good foods for muscle building. 

The Top Muscle Building Protein Sources

Seasoned bodybuilders are already aware of the fact that the most important nutrient for muscle growth is protein.

Novices take heed: If you aren’t going to provide your body with the necessary amount of muscle building protein that it needs to sustain muscle growth, you will not see any significant gains, no matter how much effort you put into your workouts.

So, why is protein so important, and what are the best muscle building protein sources?

Let’s figure it out.

A chain of smaller monomers called amino acids is what makes protein, which is a macromolecule.

The individual amino acids that are formed once protein is broken down, after it has been consumed and digested, are used for thousands of functions in the body.

Getting the ideal muscle building protein is very important for people who are looking to build their muscle size and strength.

Protein is important because it optimizes the muscle building process and repairs damaged muscle tissue.

So we now know that can’t get bigger and stronger without muscle building protein; the next step is to find out the best source of it.

Given below, I’ve outlined a list of food sources that can provide you with a powerful protein-packed punch and can help you maximize your muscle gains.

Eggs - One of the best quality sources of muscle building protein is eggs, and they need not be consumed in the raw form.

Adding eggs to your breakfast, be it scrambled, hard boiled, or fried, is a great way to jumpstart the day and ensure that your muscles get their protein fix.

Lean Red Meat – Don’t bother about what you’ve read in all those diet blogs; lean red meat is an excellent muscle building protein.

As compared to any other protein source, red meat contains the highest concentration of growth-supporting nutrients.

Opt for sirloin cuts or extra lean ground beef.

Poultry – Chicken and turkey are equally important.

These are perfect protein sources.

Keep in mind that when eating poultry, you should focus on the white meat portions.

The fat content in the white portions is very low, and they are extremely high in muscle building protein.

Milk - This is another excellent source of muscle building protein, offering a variety of muscle-building benefits.

Every 250 ml cup of milk contains about 8 grams of protein.

The slowest absorbing form of protein available is casein protein, and milk contains 80% of it.

It can take up to 4 hours to completely digest casein, which forms a gel in the stomach.

Your body will remain in an anabolic state for longer periods of time because of this timed-release effect of casein.

Milk supports muscle growth by providing a great spectrum of amino acids; it also contains short-chain fatty acids.

You can add milk to your protein shake or to any other recipe, which is definitely an advantage.

So go grab a glass of milk today.

Fish/Seafood – You can provide your body with a good 30 grams of muscle building protein by simply consuming a can of tuna.

The great thing is that it has zero carbs and fat.

Salmon, cod, and halibut make for some of the other good choices.

Fish and seafood can offer you more than just protein. They contain omega-3 fatty acids, which benefit in muscle building.

Peanut Butter/Peanuts – Peanut butter/peanuts contain a lot of unsaturated fat, and this can be actually beneficial to your health.

Peanuts are also a great source of muscle building protein.

Do not opt for the commercial stuff; instead, try natural peanut butter that does not contain any saturated fat.

Cottage Cheese – Cottage cheese is also casein protein, like milk.

So, it is also slowly digested. It is contains a lot of natural glutamine, which is the most abundant amino acid in your body.

Whey Protein - Whey protein is one of the most popular and effective supplement in the bodybuilding industry because it can give you a punch of high quality muscle building protein. 

Post Workout Nutrition For Muscle Gain

The period after your workout is the most important time span for you to take advantage of nutrition for muscle gain. 

This period can be defined as the 3 hours after your workout. Here’s why—this is the time period when your body most craves nutrients and your muscles will literally soak them up, making this a time prime to use nutrition for muscle gain.

If you use nutrition for muscle gain at this critical time by providing your body with whole foods and supplements, you will not only help your muscles grow faster but also give them the capability to recover quickly.

Let’s look at what you need to do to make this happen after an intense workout:.

1) Your body needs to get back into an anabolic, muscle-building state to minimize muscle breakdown.
2) Blood sugar and glycogen levels need to be restored.
3) Making sure you neutralize free radicals is critical.
4) Offer your muscles the right nutrition for muscle gain, and they will grow and recover faster.

For optimal nutrition, consider these 2 special “post-workout meals.”.

This first meal is to be had in a totally liquid form. When you complete a major workout, not only is your body stressed but it’s also in a condition wherein it’s starved for nutrients. This liquid meal offers an instant nutrient boost to your body and helps it to start building itself back up immediately.

The following nutrition for muscle gain should be included in your post-workout shake:.

1) Add 30 to 40 grams of whey protein to the shake.
2) Add 70 to 80 grams of a simple sugar such as dextrose. (Dextrose is a great sugar to use)
3) Add 5 grams of creatine.
4) Add an optional 5 to 10 grams of glutamine. (Optional)

Mix these ingredients in water and consume within half an hour after you’ve finished working out. I highly recommend taking a high-potency multivitamin as well. If you want to accelerate muscle growth and have a faster recovery, this simple shake will do the trick.

About 45 minutes to an hour after consuming this shake, add on a second post-workout meal, comprising whole foods. Make sure that this meal is high in protein and rich in high glycemic carbohydrates for optimal post-workout nutrition for muscle gain.

High glycemic carbohydrates are broken down rapidly in your bloodstream. Some examples are white rice, rice cakes, or potatoes. Some examples of a good second post-workout meal are as follows:.

1) A 6 oz steak and a potato washed down with a glass of orange juice.
2) 1 glass of grapefruit juice, 1 can of tuna, and 100 g rice cakes.

You want to offer your starved muscles the chance to rebuild muscle tissue and restore glycogen levels, and this meal offers the perfect balance of required nutrients.

Out of the 3- hour window of nutrition for muscle gain, you still have 2 hours left. Remember, your goal in this 3-hour window is to consume as many high quality proteins and high glycemic carbohydrates as you can.

Do not hinder your results by underestimating the importance of nutrition for muscle gain during this critical, 3-hour window. You need to get as much protein and carb intake as possible during this 3-hour window, so don’t make the mistake of ignoring this important step.

Your muscle size and strength gains will receive a big boost if you treat this post-workout period with respect.