Basically what we're doing while our workout is cause muscle breakdown . Good and right intake of nutrients helps to repair to make the muscle even more stronger than it ever was . We might feel a bit soreness in the muscles after an intense workout but the only way to recover from it is right nutrition along with atleast 8 hours of sleep .

Protein is a very much required nutrient for a bodybuilder. It helps to repair the damaged tissues . An intermediate  bodybuilder must consume 0.8 g of protein per kilogram of body weight . Some of the major sources of protein are eggs , greek yogurt , chicken , lentils and peanut butter ,chia seeds and chickpeas . Whey protein and protein powders are to be taken only when the daily protein goals couldn't be met .

Carbohydrates are required for a bodybuilder because carbohydrates helps in providing energy for the body . An intermediate bodybuilder must consume atleast 8 g of carbohydrates per kilogram of bodyweight. Some of the major sources of healthy carbohydrates are oats , quinoa , sweet potatoes,  bananas and raisins .

These protein and carbohydrate goals can be easily accomplished by simple homemade protein shake .

Ingredients required :

Oats - 1.5 cup (finely grounded)      

Milk - 250 ml

Peanut butter - 2 tbsp

1 chopped banana

Chocolate syrup ( optional )

Instructions:

Add the contents into a blender and blend it into a smoothie .

Oats and banana will help you to get the required carbohydrates and fiber required and peanut butter will help you to get the required protein to your body .

This simple smoothie will help you out to attain your protein goals and it is pretty filling too !!

It is recommended to consume protein 15 - 60 minutes after the workout . 

Hydration and Supplements:

The key to body building is keeping your body well hydrated. A person who trains very intense must drink atleast 3.5 - 4 litres of water . 

Supplements like creatine monohydrate is scientifically proven to be safe to consume and to gain muscle mass. It helps to increase your performance by 10 - 15  % . The recommended daily consumption 0.1 g per kg of your body weight . But remember , if you are consuming creatine , make sure you drink a lot of water . Omega - 3 can be taken as a supplement as it has a notable property of repairing intensive muscle damage .

Beta alanine is an amino acid that reduces fatigue and may improve exercise performance 

Additionally, beta-alanine may help increase muscle mass if you are following an exercise program.