All athletes need protein after vigorous exercise. Protein helps repair and rebuild muscle tissue that is broken down during hard exercise.
If you want to change your body composition so you have more lean muscle mass, look at your diet. To do so, requires a combination of adequate calorie and nutrient intake with a solid muscle strengthening program. Here are the nutritional building blocks to encourage muscle gain.
Carbohydrate is the predominant energy source used during a strength training workout. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require.