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Over the past two weeks, they have eaten several prepackaged salad kits, fresh berries, and homemade smoothies made with fresh basil from a neighborhood farm stand

Spreading protein intake evenly throughout the day (rather than front-loading dinner) also optimizes muscle-building signals and prevents the muscle loss that can occur with sporadic eating patterns

Ethnopharmacology 141 (3), 10051011

It also reduces leukocyte infiltration and oxidative stress markers following injury

Rich sources include citrus fruits, strawberries, bell peppers, and broccoli