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While your body makes it on its own, you can also get it from food sources like meat and dairy

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Six weeks of endurance training (five times per week, 40 min on a bicycle ergometer at 60% maximal oxygen uptake) together with LC supplementation (4 g/day) does not induce a positive effect on fat metabolism in healthy male subjects (% body fat 17.9 2.3 at the beginning of the study) [41]

The highest MPS occurred with high-dose whey alone, indicating that adding CIT to a low-protein dose does not enhance anabolic responses in older adults (42) (Table 2)