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Episode 3444:

Dr. Neal Malik explains how to build muscle effectively through a combination of heavy compound lifts, proper recovery, and targeted nutrition. Drawing on exercise science and sports nutrition recommendations, he shares practical strategies for protein intake, carbohydrate consumption, and post-workout timing that can help support strength gains and muscle growth.

Quotes to ponder:

"After a workout the demand for protein is high which makes it the best time to replenish it."

"When you lift heavy you also need a longer break in between sets to recover and regain your strength."

"Carbohydrates can help our bodies absorb that leucine rich protein more efficiently."

Episode references:

Bastyr University California: https://bastyr.edu

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

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