Outside the Gym
1. Time your carbs. Eat more carbohydrates at breakfast and immediately after your workout in that half-hour anabolic window to maximize muscle recovery. Your body has that short window post-workout to restore, so get a liquid carbohydrate and protein drink into your body to help replenish your glycogen stores as fast as possible. This has proven to restore muscle recovery, increase lean muscle gains, and increase growth hormone levels. During your cardio session, sip on a carb-rich or calorie-rich drink to make sure you keep your calorie intake up. And common sense here: The rest of the day eat good-for-you foods, . lots of color and protein. For more advice, follow this eating plan to gain weight in a healthy way .