Choose a diet consisting of lean protein and complex carbohydrates to help rebuild muscle. The . Department of Agriculture suggests that men consume between - ounces of lean protein per day, while women consume between 5- ounces of lean protein per day. Lean proteins can include chicken, fish and vegetables such as edamame and beans. Complex carbohydrates include wheat pasta, whole grain bread and granola. These carbohydrates take longer to digest than processed carbohydrates such as white flour and will provide additional energy for your workouts.