To eat well, you don’t need to stuff your face with fine smoked salmon and decadent caviar. In fitness terms, the best kind of eating will enable you to achieve muscle gains in the quickest time possible.

Nutritionists estimate that most people need to consume at least 3,500 extra calories to put on 0.5kg of muscle. When it is considered that an achievable rate of muscle gain is somewhere between 0.5-1kg per week, you should expect to eat something like an additional 500-1000 calories per day. If you really want to see the best gains then you need to eat well, and that generally means getting calories from healthy protein sources like grass-fed beef, healthy fat sources like avocados and coconut milk, and healthy carbohydrate sources like sweet potatoes and yams.

Nutritional supplements can also be beneficial when used correctly. When it comes to gaining muscle fast, there are two supplements which stand head and shoulders above all others: high quality protein powder, and creatine. While other popular muscle-building supplements like nitric oxide or beta-alanine are able to deliver results too, they are not nearly as effective in the short term.

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