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A lack of sleep disrupts and lowers growth hormone, affecting how well your brain works and possibly leading to problems with memory and thinking

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Morning: Protein shake or high-protein meal to establish your intake early Midday: Protein snack or shake to maintain steady levels and avoid gaps Evening: Protein-rich meal to support overall daily intake and balance Spreading protein throughout the day helps you meet your goals without relying on large portions, making your routine easier to follow consistently