So in addition to working out 4-5 days a week I go climbing or bouldering twice a week. My general nutrition is P+F meals except during and right after my workouts (Surge) and an hour afterwards (two pieces of fruit and tuna), and a carb day, which all involve P+C meals.
I am currently looking to gain muscle mass.
Rock climbing provides SOME potential for hypertrophy, in the forearms mostly, but a bit in the lats and biceps. What should I eat after I climb? I have been eating P+F meals with a bit extra low-GI carbs from beans. Do people have other suggestions?