This gives you more motivation to workout and energizes you to perform more physical activities. Although you can work out every day, you should be cautious about doing too much cardio.

But people with 70 percent fast-twitch and 30 percent slow-twitch muscle will see even more results, he says. A wide body of research on the impact of oral creatine use on exercise has produced mixed results.

To get some pre-bed casein, try cottage cheese, Greek yogurt, and milk. For smoothie lovers, casein-based protein powder works like a charm. When lifting any weight, you’ve got a concentric and eccentric phase.

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