If you’ve spent any time researching bodybuilding or talking to trainers about how to build muscle fast, then you’ve probably heard that protein is one of the best foods for building muscle. Protein is the building block of muscle tissue. Without it, your body cannot repair itself and synthesize new muscle tissue. It doesn’t matter how hard you train in the gym and how smart your workouts are because the bottom line is that muscles are built in the kitchen too.

How much protein?

To build muscle consistently, you’ll need to gain a minimum of 1 gram per pound of your lean body weight every day. That’s the bare minimum and if you really want to build muscle fast, I’d suggest at least 1.5 grams of protein per pound of body weight. There are a variety of proteins to choose from, but you’ll find that after your workout, consuming whey protein is by far one of the best foods for building muscle.

When should you take it?

Whey protein should be consumed just before your workout and directly after your workout. Drinking some whey protein before your workout will give your muscles extra amino acids so they don’t break down as quickly under the stress of your workout. Drinking whey protein directly after your workout will give your body the necessary nutrients to begin the building and recovery process. You will have a window of about 2 hours which is critical for jamming nutrients into your muscles for new growth. If you miss this window, you won’t recover optimally and you won’t build muscle quickly. The reason whey protein is specifically one of the best pre- and post-workout muscle building foods is because it is more quickly digested and absorbed. Amino acids can be digested and enter the bloodstream faster than any other protein, making it very effective for the growth window.

How much should you take?

Here is a table depending on your body weight that will give you a range of the amount of protein before and after your workout.

100-150 pounds – 20-25 g before training – 20-25 g after training

150-200 pounds – 30-35 g before training – 30-35 g after training

200-250 pounds – 40-45 g before training – 40-45 g after training

That may seem like a lot of protein, but it’s very important to push this amount during this critical window of growth. If you’re going to invest the time and energy to hit the gym, make sure you’re getting the right muscle-building foods to create new muscle growth. High-quality whey protein is available at a fairly low price, making it very profitable. Choose a 5-pound can and it will last you a month or two.