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Episode 2956:

Dr. Neal Malik breaks down the science behind post-workout nutrition, offering practical advice on protein, carbs, and timing to help optimize recovery and muscle growth. He also explores the truth about popular supplements like creatine, beta-alanine, glutamine, and whey, and reveals when natural food might be all you need.

Quotes to ponder:

"After your workout, especially after strength training, researchers are discovering that consuming 20 grams of leucine rich protein is often recommended."

"The goal is to consume these foods within 20 to 30 minutes of finishing your workout."

"Although most supplements may be considered safe when taken at the recommended doses, athletes should be aware of the potential risks, contamination with stimulants, estrogenic compounds, diuretics or anabolic agents may occur."

Episode references:

American College of Sports Medicine: https://www.acsm.org

ConsumerLab: https://www.consumerlab.com

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