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And, avoid eating too close to bedtime

The conditions required are: Adequate protein intake at the higher end of the ranges described in this guide Consistent resistance training providing the mechanical stimulus for hypertrophy Sufficient EAA availability all nine EAAs must be present for MPS to occur Adequate sleep and recovery muscle is built during rest, not during training Research on body recomposition (simultaneous fat loss and muscle gain) shows that it is most achievable in beginners to resistance training, individuals returning after a period of inactivity (muscle memory), and individuals who have not previously trained at high volumes

there may be problems with absorption for various reasons, such as age or medical conditions