None of what i'm about to say is new news and nor does it require a Phd in rocket science to understand. 

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If you keep it stupid simple and don't try to overcomplicate your recovery and progression you won't go far wrong. 

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Here are 6 ways to maximise your lean muscle growth away from training sessions.

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1. Sleep

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So important and 'THE' best, most effective muscle promoting recovery method we have. 

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If you are putting in heavy sessions then you need around 7-9 hours of sleep per day. Ideally in one hit or over a 24 hour period.

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2. Keep to a Schedule

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Depending on your training and what the overall goal is then scheduling is important. Look at doing any kind of conditioning sessions in the morning and then consume some good quality carbs. 

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Resistance training is often better in the afternoon, which then allows the overnight period for recovery. 

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Again this is dependant on your goals and lifestyle so schedule according to you, what you can do and when. 

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3. Protein

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If you want those muscles to grow then you can help them by eating good quality protein within the half hour following a training session. I get that tucking into a juicy steak may not be convenient at that moment, so a good quality whey protein shake is a good alternative. 

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4. Energy in

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Ensure you are getting enough food to support muscle growth. There's no point in the energy expenditure being greater than the consumption if you are wanting to increase muscle size.

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5. Stay Hydrated

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Ensure you stay hydrated, the lighter your pee the better. Water is critical for cellular function as well as hormone release.

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6. Carbs

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Don't forget some carbs.

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Now a massive bowl of pasta  may not be the best option all of the time, but some carbohydrates are necessary to stimulate insulin release, something thats plays a part in the release of growth hormone.

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There you go, 6 really simple tips to ensure you are on the right track when it comes to your development.