The muscle that you build come from the significant effect of your workout however, the food that you intake after your workout can have just as much of an effect on your body as the workout. So proper
High calories
The in-intake of protein is important for your growth. If you don't take, you are not going to grow. Depending on the weight you are in, you should take the amount of protein you need to be eating. It is equally important you consume a lot of calories.
Multiple Meals
Taking multiple meals will help you increase your insulin. As insulin is the body's most anabolic hormone, you want it as much as possible. By eating smaller meals, the insulin level will low down your blood glucose levels. So instead of taking three meals a day, double your meals by taking six meals a day.
Pre-Workout Meal
Before starting your workout you have to consuming slow burning carbohydrates like pasta and rice, which will take longer time to convert into glucose which results in consistent blood sugar level in your body. Thus your body will perform workouts longer and harder.
Post-Workout Meal
As soon as your workout, you have to consume meal that is high in fast burning carbohydrates and proteins. You can consume a protein shake with some form of sugar.
By applying these