I play rugby 3 times a week, we also do power (weight training) and sprint training every couple of weeks. My 100m is 11.5, which is slow by comparison to my 10.7 I did 2 years ago, I'm 18 now. In addition I go to the gym and work out 2-3 times a week depending how much rugby I've played, however I've only been going to the gym for about a month. I want to gain muscle mass and just curious of what kind of things I should eat and how many in order to make this happen as fast as possible. I'm 5'10" and 150lb right nowI play rugby 3 times a week, we also do power (weight training) and sprint training every couple of weeks. My 100m is 11.5, which is slow by comparison to my 10.7 I did 2 years ago, I'm 18 now. In addition I go to the gym and work out 2-3 times a week depending how much rugby I've played, however I've only been going to the gym for about a month. I want to gain muscle mass and just curious of what kind of things I should eat and how many in order to make this happen as fast as possible. I'm 5'10" and 150lb right now

Eat protein foods such as meats and nuts. Nuts contain less fat but just as much energy. Also eat carbohydrates such as pasta and rice. Now, rather than go to the gym, run around the block for about half an hour, building up stamina and swim for another half hour. Do one in the morning and another in the afternoon. Using gym machinery only focuses on a certain area such as the shoulders or legs, but swimming and running, builds up stamina and uses all of your muscles. So your biceps, triceps, shoulder muscles, extensor muscles, abdominals, hamstrings etc.