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Yup. These two are good articles on protein amount/timing http://eprints.qut.edu.au/64117/ http://eprints.qut.edu.au/64127/
Ok so 20g every four hours after a workout for 12 hours? So best to work out early in the day? I guess 20g right before a workout too?
Yep you could go pre exercise as well. Give give enough time prior to a workout otherwise it might come back to haunt you