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Protein

protein

* How much? 20 grams of high quality protein (Or 9 grams of Essential Amino Acids) * When? Within 2 hours of every session of exercise or within every 4 hours of any meal. * What kind? Whey Protein or BCAAs after exercise are most effective. Egg Protein, or Casein Protein should be taken before bed or more prolonged periods between eating.

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