Hello, after you exercise and gain muscle at night, you should supplement high-protein foods such as egg white, chicken breast, fish and shrimp, and friends who have the conditions can drink some fitness nutrients, such as protein powder and muscle gain powder. Secondly, it is necessary to properly supplement carbohydrates, such as rice, bread and potatoes. Because muscle growth needs not only protein, but also carbohydrates to supplement energy.

I hope I can help you, thank you!