Gaining muscle quickly is a goal that many aspire to over the course of the summer. Reasons you want to gain muscle might include wanting to look good for trips to the beach or performing better when you return to athletic competition in the fall.

Breakfast: Eat a large breakfast upon waking up in the morning. Breakfast is the most important meal of the day and will provide you with the energy necessary for your workout later on. Your meal should include eggs or milk, as long as you are not allergic, because they provide the body with quality protein, Melvin Williams writes in the book “Nutrition for Health, Fitness, and Sport.”

Consume one protein shake two hours after breakfast. Your body needs at least 1.5 to 2.0 grams of protein per kilogram of body weight to assist with muscle growth.

Workout: Work out two hours after consuming the protein shake. The body needs ample time to warm up after sleep; an increased muscle temperature reduces the likelihood of injury. Your workout should consist of eight exercises, with each exercise performed for three sets of eight to 10 repetitions. Rest at least 30 to 60 seconds between sets. Stick to compound exercises, such as the squat and deadlift, because they target more than one muscle group.

Drink another protein shake right after your workout. This shake should consist of a four-to-one ratio of carbohydrates to protein.

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Lunch: Eat a meal high in carbohydrates and with some protein within two hours of your workout. This will ensure that any depleted glycogen, one of our body’s natural storage mechanisms for energy, is returned to optimal levels. This will also ensure that the body has ample calories for muscle growth and repair.

Snacks: Consume a snack two hours after the previous meal. This snack should consist of a small amount of carbohydrates, fat and protein — apple slices with peanut butter is an example.

Dinner: Eat your final meal of the day one hour before bedtime. This meal should consist of more-fibrous carbohydrates, like vegetables, and a lean protein choice, such as chicken breast. Overeating at your final meal can pack on excess fat if your nutrition for the rest of the day has not been balanced properly.

Bed Time: Sleep at least eight to 10 hours each night. Muscle repair and subsequent growth occur mainly at night, when the body has a chance to recover. Neglecting your sleep can seriously impede this process and adversely affect your workout for the next day.

 Tip: You can also use the supplement creatine to increase the intensity of your workouts, as this increased workout intensity can spur additional muscle growth.

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