You can start eat protein products.Protein consists of amino acids. Amino acids are the building blocks of muscle. Therefore, protein is an essential component for building muscle. You can not build muscle without it! You want to take in about 1-2 grams of protein per kilogram of body weight during the day. Such an average person who weighs 150 pounds would consume between 150 and 300 grams of protein a day. Protein shakes and bars are convenient and provide high-quality protein.