1.

For optimal muscle growth, you should have a meal with protein before and after
training (The "bracketing" method). If you get protein in a meal an hour or two
before lifting, you don't have to rush to eat protein immediately after lifting -
an hour or two later is fine (the "window of opportunity" is wider than we used to
think).

2. Consuming 20 g of quickly digestible protein results in near-maximal muscle

protein synthesis, but there's a 10-20% further increase when the amount is doubled
to 40 g (Not everyone eats enough protein for 100% of the benefit).

3. Consuming 40 g of slow-digesting protein after training is recommended to

maximize muscle protein synthesis when there's a prolonged period until the next
feeding, as in overnight sleep or more than 6 hours until the next meal. (This
busts the myth about always needing fast-acting protein)

4. Whole-food proteins may contain micronutrients that can increase the protein
synthesis response even more. (This busts the myth that using shakes is always
better than whole food).

5. The anabolic response to protein is decreased with prolonged calorie

restriction, during muscle disuse, and in older adults (especially women). Eating
more protein can help during dieting and aging, but not during muscle disuse.
(Reminder: protein and lifting are more important than ever as you get older).

6. Carbs in the post-workout meal are not mandatory for stimulating muscle protein
synthesis. This doesn't mean you shouldn't eat carbs after training, only that
protein is most vital for muscle growth, and there's no need to chase an insulin
spike with specific types of carbs. (Major myths busted here).

7. It's okay to eat fat in the post workout meal, as long as it's not a huge
amount. In one study, a whole egg meal was found to increase muscle protein
synthesis more than egg whites alone. (Another myth busted).