Diet: meat, fish, milk, beans and eggs are rich in protein, and the most important thing you need to gain muscle is protein; there are also more fruits and vegetables, and fewer meals. Just after exercise absorption is good, but 30 minutes before eating. It is best to have some easy to digest, such as eggs and milk, if the meal is inconvenient, you can protein powder or muscle building powder (thin people are more suitable to eat muscle building powder first to gain weight).