Specifically, it is protein powder+glucose or muscle-building powder (actually the former) or foods rich in protein and foods rich in carbohydrates. If the GI value is high, try not to contain fat.

If you want to increase the effect, you can add a proper amount of creatine.

Because the glycogen in the muscle is exhausted after fitness, if you do strength training, the muscle will also be slightly damaged. In order to make muscles fat, you need to supplement protein to repair muscles and sugar to restore glycogen stored in muscles, and then have enough rest. According to the principle of excessive recovery of human body, muscles will grow.