Hypertone ForceAvoid rapidly boosting your protein intake immediately after you begin your new workout plan. This can increase your calories and if you don't exercise enough, you can gain fat. Your body will be able to increase muscle growth best when you gradually increase your protein intake by several hundred calories several days apart.To build muscles, eat a healthy diet that includes a good amount of proteins. Eat proteins before your strength training as well as after. Try to consume 15 grams of protein 30 minutes prior to exercising, and 15 grams afterwards. 15 grams of protein is equal to about two cups of milk.