WEBVTT

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Before deciding on protein before or after training,

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look at the meals around it.

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A protein-containing lunch before the gym is a

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different situation from training after a long stretch

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with no food available.

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A small ten-week trial in trained men found

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similar adaptations with protein immediately before or after

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training. It does not settle every situation, but

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it challenges the idea that only one narrow

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post-workout window can work.

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If you train before breakfast, organise breakfast.

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If you have a long journey home, plan

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something portable. If dinner is ready nearby, a

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separate shake may add little.

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Choose around the actual gap in your day.

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A large meal right before training or a

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forced shake immediately afterwards may feel uncomfortable.

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Adjust the arrangement to what you tolerate.

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The goal is a repeatable pattern of adequate

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food, not completing a supplement ritual.

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The day's overall protein pattern deserves attention before

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you fine-tune one serving.

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Include protein-containing foods in ordinary meals.

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Follow individual advice if a medical condition changes

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your dietary needs rather than copying a study's

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serving size.

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Prepare the next workout's meal plan before you

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leave. Notice hunger, comfort and whether the plan

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fits your schedule.

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An ordinary delay after exercise does not mean

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the workout was wasted; keep the whole day

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in view.