Drink a bottle of high calcium milk every night. Muscle has a great relationship with calcium ions, which is a lot to talk about. Look for neuromuscular electrical signal conduction in encyclopedia, which is medical physiology. However, it should be noted that it must be drunk half an hour before exercise or half an hour after exercise, which is good for the stomach and increases the exercise effect.
if
No exercise
Just eat a lot of meat and drink a lot of milk, especially now milk also contains a lot of hormones to promote fat production. Protein is not converted into muscle through the tricarboxylic acid cycle, but into fat. So pay attention to how much exercise you eat and explore this amount yourself. Don't eat too much, waste money and gain weight.