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Having it within 2 hours of a workout helps your body recover quickly, which builds muscle more quickly. 7. Slow acting casein and egg protein shakes - These are usually called night-time proteins because they are digested slowly and the slow digestion allows your muscles to get a steady supply of protein while you're sleeping. 8. Complex Carbohydrates - Though protein is essential for building muscle, and it's wise to increase your protein, you can't build muscle without carbohydrates. Choose whole grains and vegetables for your daily carbohydrates.

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