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No. Protein powder is convenient, but 1.6 g/kg of body-weight can be hit with real food. Creatine monohydrate is the only compound with consistent hypertrophy evidence beyond diet. PMID 28698222
Forty-five to sixty minutes of focused work. After ~8 hard sets per muscle, protein synthesis plateaus. More volume helps, but spread it across the week instead of marathon sessions. PMID 29497352
Only if you over-do it. Up to 3×30 min moderate-intensity sessions have no negative effect on strength; beyond that, keep cardio at least 6 h away from lower-body lifts. PMID 27170037
Within 2 h is plenty. The “anabolic window” is more like a barn door for naturals—total daily protein matters far more than stop-watch timing. PMID 23360586
Yes, strength work is fine. For hypertrophy, sip 15 g whey or eat 3 eggs first—MPS is blunted when muscle amino-acid levels are low. PMID 28915186
At least two full days off hard training. Muscles repair in 24-48 h, but tendons need longer; alternate heavy and light days or body parts. PMID 29497152