The actual size of your muscle comes down to a simple equation called “protein turnover,” which is the sum of muscle breakdown and synthesis.

When you deprive your body of dietary protein and stop providing a weight-bearing stimulus, you have a negative protein balance, leading to the breakdown of muscle (1). But when you get the right type and amount of protein at the right time with a stimulus for growth like weight training, then you can build muscle and enter a positive protein balance.

The most potent way to enter a positive rate of protein turnover is protein feeding, which can effectively increase muscle synthesis for up to 24 hours (2, 3). Researchers have been intensively studying how best to increase muscle building over the last several years. They’ve found evidence showing that dose, timing, and type of protein are necessary to optimize increases in muscle mass when giving it the best stimulus through resistance training like lifting weights.

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