Macro partitioning

Resistance exercise stimulates muscle protein synthesis (MPS), but net muscle growth requires a sustained positive balance between MPS and muscle protein breakdown (MPB), which is best achieved by consuming adequate protein (1.6 g/kg/day) distributed across meals rather than in a single bolus.

To build muscle, lift weights and eat enough protein (about 1.6 grams per kilogram of body weight daily). Don't obsess over drinking a shake immediately after your workout. Instead, spread your protein intake evenly across 3 or 4 meals throughout the day to keep your body in a growth state.