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Eating more protein after a training session can help enhance the anabolic effect of weight training. Anabolic effect means, MUSCLE BUILDING effect! So how much protein should we eat after a weight training session? 10 grams, 100 grams, 1,000 grams, 1, 000, 000 grams? Well, a limited study in the January 2009 issue of The American Journal of Clinical Nutrition concluded that 20 grams was the most effective dose to stimulate muscle protein synthesis after weight training. Now you are probably thinking that if 'more protein' is good for muscle building, then 'a freaking ton more' is even better... Well, drop that heard of cattle Sir!  This study reported that anything more than 20 grams of protein was not necessary or more effective. After reading this information, I would reconsider the protein shakes, bars, and supplements that have well over 20 grams of protein for two main reasons: 1. It appears >20 grams of protein post-workout, may not do anything! 2. Extra protein is tough on our kidneys as it is  |
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