I have this protein shake after every long run and workout… One of the reasons I have managed to run 15:21 for 5k is staying injury free and this is how. After a run — especially speed work or long sessions — your muscle fibers experience tiny tears. That’s normal. It’s how you get stronger. But only if you give your body the building blocks to repair. That’s where protein comes in. It provides essential amino acids that trigger muscle protein synthesis — the process that repairs and strengthens
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