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You eat protein after working out to jumpstart muscle recovery, but you should also consider having a protein-rich bedtime snack, according to scientists in Medicine and Science in Sports and Exercise. After a strength session, exercisers ate 20 grams of protein. One group then consumed another 40 grams of protein a half-hour before bed, while another group was given a placebo. Those who noshed on protein before nodding off significantly improved muscle protein synthesis, which helps repair, build, and strengthen lean muscle. (You’ll want to rock a swimsuit all year!) On days when your muscles feel like putty, try Greek yogurt; it packs twice the protein of regular.
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