There certainly is one nutrition rule you must always follow when you are trying to build lean muscle fast. Getting enough quality protein. Protein supplies you with amino acids which are the ingredients for building muscle. This is essential. Even if you train with the most advanced program for you, if you miss supplying enough protein, you will see very slow results. There is additional benefit when getting high quality protein. You burn fat. How this works Protein helps your muscle maintenance. This will keep your metabolism working and in the end result this will increase the burning fat process. For example think of the last time you ate chicken. Chicken fillet alright, not some burger with chicken in it. Suddenly hour or even less you are hungry again This my friend is your metabolism working. High protein foods take more effort to digest, thus your body is increasing the metabolic effort to get the job done. Make sense Here top foods of high quality protein that will help you build lean muscle fast. Chicken. Probably the best you can have. Stick with the white meat. It contains less fat than the dark meat. Roasted is the best. Actually the less the meat is cooked the better qualities it have. Boiling, grilling and roasting chicken will hold it's fat low. Frying will increase it's fat levels. Stick with chicken whenever you can and you will build lean muscle fast. Fish and various seafood. This is my favorite. Fish and sea food have more fat than the chicken, but it contains the Omega 3 fats, which are very beneficial. Also you might never know this, 99% of the people lack those fats. Fishes to look for are - tuna, anchovies, herring, mackerel, salmon and sardines. Those have good ratio of protein that will help you build lean muscle fast. Actually any fish that lives in clear water will do. Beef. This one tastes great if done right. Nothing better like a good paper steak. Beef also have vitamin B-12 and creatine. Well it also have more fat than the fish and chicken. I won't recommend eating beef everyday. Try selecting the cleanest meat if possible. This will ensure quality protein intake and that toy build lean muscle fast. Dairy products. All things made of milk plus eggs. Those have a lot of protein but also have a lot of fat (the bad kind). Try selecting low fat ones at the store. The yolk of the egg have a lot of fat. Usually the recommendation is to have 1 yolk per 5 eggs. My recommendation is to reduce the intake dairy products. Usually those are foods that cause little inflammations in your body, since are little hard to digest. So those are the top 4 foods with protein of good quality in them. Stick to them (especially the first three) and you will have faster results.