After the Gym
Right away as soon as you finish your workout you need to have a protein shake with a good set of branch amino acids in it to help get the protein absorbed right away to help your muscles recover and grow. I would recommend a protein that is a blend of Whey Protein concentrate and whey Protein Isolate. You also want to be having some simple sugars and some complex carbs. This will mean that as you are taking in your protein you will be naturally upping your insulin levels. If you do this right the protein will get into your system a lot easier and a lot faster.
Now obviously if you are cutting or preparing for a competition I wouldn’t advise you to be chewing marshmallows throughout your training. However we are talking about building muscle here and In order to do that you need to know the above. This is the routine I use when I want to make some rock solid gains so now you can use it to for the same results.