Rice and potatoes are both sugary foods, and sugar is the main energy supply substance for human body. Supplementing a lot of carbohydrates after training can effectively restore physical strength, but your goal is to grow muscles, which is obviously not a reasonable diet.
The condition of muscle growth is excessive recovery, training leads to muscle wasting injury, and then muscle growth can be achieved through nutritional supplement and rest.
Muscle is mainly composed of protein, so you should pay attention to ingesting a lot of protein in your diet. Sugar is secondary, and it is only used to raise blood sugar and maintain physical activity to prevent muscle energy consumption.
Strength training leads to lactic acid accumulation, so you should eat more alkaline foods such as vegetables and fruits to help relieve muscle soreness caused by lactic acid accumulation.
The most important meal is after training. You need a lot of protein for this meal. Of course, protein powder is the best, and it is not bad to eat by food. After training, 2 whole eggs and 3 egg whites can basically meet your physical needs.
For dinner, eat more beef, and other meats are ok, but it is best to choose fish and beef. Fish is the easiest to absorb, and beef helps. Beans, eggs and milk are all good sources of protein. There are vegetables. Broccoli, celery, cucumber and tomato are recommended.