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A good measure is to take in 15 grams a half hour before you train and 15 grams after you are done. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).Testo AmpX Eat well on the days you workout your muscles. To ensure your body has enough calories and protein to build muscle, have a snack an hour before your workout begins. That is not to say that you should overindulge on exercise days, only that you ought to eat a bit more than usual, if you intend to go to the gym for a workout. http://www.supplementscombined.com/testo-ampx/

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