Building abs and sculpting muscles starts long before you ever hit the gym. Muscle growth requires a formula based on drinking plenty of fluids and eating the right energy-rich foods along with lifting weights. The right formula will fuel workouts, repair muscle tissue, and help you sculpt your physique.
Timing is critical in muscle development because you need carbs and protein to perform strength training and protein and carbs for muscle recovery. The best plan is to eat a diet containing both nutrients and small amounts of healthy fats throughout the day.
If you will be eating a meal within 1-2 hours after a strenuous workout, Rosenbloom says you don’t need a snack and can wait for the meal to provide the recovery nutrition.