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These are approximations for the general population, and there is not solid scientific data to back up these specific amounts
Casein protein before bed provides sustained amino acid release during sleep, supporting overnight muscle protein synthesis
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The details of the PIONEER program, including study design and results, have been published and reviewed extensively, therefore only a brief overview is provided here [38, 39, 61, 62, 76,77,78,79,80,81,82]
doi:10.1038/eye.2014.144 36
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