I get a lot of questions from people trying to gain size, strength, and speed as to what works and what doesn't.  You can take all the supplements you like, lift as hard as you can, and you still won't grow unless you meet this one vital aspect - nutrition.  You have to eat to grow, plain and simple.  The things you eat on a regular basis are going to determine how look, eat like a fat slob and guess what you're going to look like.  Building muscle requires fuel - good fuel at that.  What you eat literally turns into - so it's important to get it right. 

So if you're trying to build muscle how should you eat?  Well, for starters, eating frequently is the first step.  Muscle building is a 24/7 process.  If you're eating only 1-2 times a day your body is going through huge gaps of time where it literally has nothing to build with.  Eating often give your muscles a constant supply of raw energy and nutrients to expand on their existing stores.   Exactly what you want when trying to build lean muscle mass. 

The second important issue to eating correctly is getting enough protein.  Some people eat enough food, but not enough protein.  Protein is broken down into amino acids, where it is used in the formation of muscle.  The more you have flowing through your veins the easier it will be for each cell to expand on its existing size.  What's enough protein to build muscle?  For most, people can see really good results with 1 gram per pound of bodyweight.  If you're serious about your training I'd recommend even more - 1.5 and maybe even 2 grams per pound.  Some people may say that this level of protein intake is bad for you, if you drink plenty of water and cleanse your system you should be just fine. 

You're also going to want to be sure you're getting all of the vital nutrients you need - I'm talking vitamins, minerals etc.  These little nutritional tid-bits are just as important as protein itself.  They are responsible for for all bodily functions in one form or another and can make or break a muscle building program if you don't get enough.  These nutrients come from both fruits and veggies - all of which you should be eating.  But sometimes you can't get all you need from food alone.  I highly recommend that you take a good multivitamin with one of your meals - this simply ensures you're getting everything you need.

Water - the nutrient of life.  You can go a month or more without food, but 2-3 maximum without water.  That should tell you how important it's function is to the body.  Used in everything from blood formation to waste removal, water can make the difference between gaining muscle and spinning your wheels.  You should be drinking at least a gallon a day if you workout intensely - some bodybuilders drink up to two a day or more.    Your muscles are going to function much more optimumly when fully hydrated.  The better the operate, the more intense your workout is going to be.  The more intense your workout, the greater gains you'll make.