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Lancet (2021) 398(10296):26276

Pre-Workout Protein 3060 min before exercise provides amino acids and sustained energy without GI discomfort

The stomach usually has steady absorption so most people stick with that area

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Consume 30 to 40 grams of protein and 40 to 60 grams of carbohydrates within 60 minutes after training, using shakes if solid food is poorly tolerated

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