Build Muscle Even Faster!

Eating plenty of protein may be the key to building bigger and stronger muscles, but even if you're gobbling your fair share, you still might be guilty of making a few classic mistakes along the way. Mistakes that could be preventing you from seeing the kind of results you deserve.

For close to fifteen years now, I've had the pleasure of working with some of the world's top sports nutritionists, exercise physiologists and strength and conditioning coaches. In that time, nearly all of them seem to adhere to the same three basic rules when it comes to getting enough of this essential muscle-building nutrient. It's these three simple principles that keep their clients -- many of them professional athletes and celebrities -- in the best shape possible. Now, it's your turn. Here's how to always pick the perfect portions when it comes to your protein so your muscles never have to stop growing.

#1. Eat only as much as your body needs
If you're not eating enough protein, your muscles won't have enough crucial nutrients to help repair and rebuild them after a good workout. However, consuming too much protein every day won't make your muscles grow any faster. In fact, it may impair your health. That's because a lot of guys who overload on protein tend to skip eating other important nutrient-packed foods that are equally important for helping your muscles grow, such as fruits, vegetables and other fiber-rich foods. Your best bet: Remember this simple rhyme, for every pound you weigh, eat one gram of protein a day. That means if you weight 180 pounds, then stick to eating around 180 grams of protein.

#2. Eat 25-30 grams per meal
That's roughly the amount your body can comfortably process in one sitting (Eating excessively beyond that amount and your body will more likely take any extra protein in your system and assume it's just extra calories you're looking to store it as unwanted body fat.) Plus, eating protein revs up your metabolism, so your body burns more calories at rest. Breaking up your protein into smaller amounts lets you elevate your metabolism as much as five to seven times a day, keeping it in a higher state consistently so you blast away more fat without doing anything differently.

#3. Have one serving before-and after-every workout
A lot of guys, especially those looking to maintain a leaner, muscular look, will shy away from eating anything right after they exercise. For other guys, snacking on anything right before they work out may make certain exercises more uncomfortable to do, especially if your stomach is full. However, eating protein before and after your workout is crucial if you want to prevent your muscles from breaking down instead of building up from exercise. To keep them well fueled, the best rule of thumb is to eat 25-30 grams about 30-45 minutes before you exercise and another 25-30 grams immediately after you exercise.

Simple, right? I know, it may seem like a lot of numbers, but if you're serious about reaching your weight-lifting goals, then just remember it this way. It's the kind of math that adds up to one thing: more muscle.

If you're guilty of not following these three rules (or, have had success being strict with how much protein you eat regularly) I'd love to hear about it. Drop me a comment so that your story may inspire someone else to eat smarter to get stronger.

And don't let your age hold you back, check out this 80-year-old bodybuilder.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible.