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Summary: Before meals (30-60 minutes) is most effective After meals less effective To view or add a comment, sign in Muscle strength increase with resistance training was significantly augmented even when the added protein intake was below 0.5 g/kg BW/d Muscle strength cannot be increased by protein supplementation alone without resistance training. - From Synergistic Effect of Increased Total Protein Intake and Strength Training Protein supplies the raw materials (amino acids) necessary for building muscle, but actual hypertrophy (visible bulk) occurs only when theres a resistance-training stimulus to demand growth

doi: 10.1016/S0140-6736(19)31149-3 43 ChenYHHuangCNChoYMLiPGuLWangFet al

In addition to avoiding potential issues like constipation, dry skin, or lightheadedness, adequate water intake is important because its associated with satiety and fullness as well

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