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Welcome to the final part 3 of our 3-part protein intake recommendation series! In this episode, we consolidate all the relevant protein literature covered in parts 1 and 2 to arrive at the most optimal daily protein intake recommendation for maximizing muscle mass gain and optimizing body composition. We cover recommendations for daily protein intake, how to spread your intake out during the day, protein timing, and post-workout protein feeding to gain muscle and improve body composition!

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REFERENCES: 

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• DOI:10.1249/00005768-200505001-01753
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