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If you give protein after exercise in the right amount, it actually will stimulate the most protein synthesis. So having, depending on your size and your weight and so forth, anywhere, you know, 30 to 50 grams of protein on a fasted state after exercise within an hour or two is the best way to accelerate muscle
mass.
Mark Hyman, M.D.
Consuming 30-50g of Protein Post-Exercise Stimulates Muscle Synthesis
277: How to Reverse Your Biological Age and Stay Young Forever | Mark Hyman, MD
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