When u workout 2hours at the gym..weights and cardio..and u eat healthy

I've been told that postworkout is when your muscle absorb the most protein, water, ect. Also after a workouts you ripped fibers in your muscles which grow back larger of course so it helps to rid yourself of Lactic acid(makes your arms feel sore and weak) and slam your muscle with the most nutrients to make them grow just make sure to keep feeding your body enough or you wont get the gains! happened to me