A new study out of the American Journal of Clinical Nutrition found that 20 grams of protein following exercise can turn on gene signals in the body that stimulate muscle protein synthesis. So if you want to build/rebuild muscle easier, get some protein in your life after you exercise! Some of my favorite choices include beef, turkey, whey protein, cottage cheese, or almond butter.
Journal article: Bart Pennings, René Koopman, Milou Beelen, Joan MG Senden, Wim HM Saris, and Luc JC van Loon. Exercising before protein intake allows for greater use of dietary protein–derived amino acids for de novo muscle protein synthesis in both young and elderly men American Journal of Clinical Nutrition 2011 February vol. 93 no. 2 322-331
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