CindyT King

Keeping your workouts under an hour should provide optimal results. Consume protein-rich foods, such as meat or dairy, both before and after you work out. Try eating 15 grams 30 minutes prior to your workout, followed by another 15 grams once you finish. You can get this quickly and easily by drinking a tall glass of milk. The holy trinity of exercises for adding muscle mass are the squat, the bench press, and the dead lift.