Here's How You Should Eat to Maximize Your Muscle Gains

It's actually a little bit of both.

If you're training three to four times a week and are looking to get or stay lean, don't worry about loading up on liquid carbs after you train. Plus, it's a lot more fun to eat your carbs instead of drinking them. (And here's why you should stop worrying about carbs and embrace them instead.)

Protein is a different story. When you can get the amino acids from protein into your bloodstream after you exercise, you're able to strengthen your body's signals to build and repair muscle.

How do you time this right? Have a liquid protein shake using whey protein (like NorCal Organic Whey from the Men's Health store) shortly after you work out, or eat a protein-rich solid meal (with about 30g of protein) half an hour before you exercise.

It takes the amino acids from solid foods a little longer to maximize their presence in your bloodstream and that is why, if you are opting for a solid meal, you need to have it before you workout.

But the bottom line? Just make sure you get your protein in before the window closes if you want to maximize your muscle gains.

Mike Roussell, Ph.D., is the Men's Health nutrition advisor. He holds a degree in biochemistry from Hobart College and a doctorate in nutrition from Pennsylvania State University. His research has been published multiple times in the American Journal of Clinical Nutrition.