Drinking 32 grams of whey protein immediately after your workout is more effective for building muscle than consuming smaller dosages throughout the day, shows research from The American Journal of Clinical Nutrition. Whey protein is a by-product of dairy that is loaded with high levels of amino acid leucine, whose main role is to start an internal chain of events that activates protein synthesis in cells (kind of like a ring leader!). So, having more leucine in your body after you’ve depleted it through exercise is key to building lean muscle faster.
Tip: Fruit helps whey get into muscles
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