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Any protein you get from meat and dairy. You are 14 years old and not fully developed, which means that if you are even semi-aware of what you eat, you'll reap huge benefits. Just eat what your parents serve you, and finish your vegetables!


How important is nutrient or meal timing? Under most circumstances and in the grand scheme of things, it's not critical. Of far greater importance is hitting your calorie, macro- and micro-nutrient needs over the course of the day. After that, consistency and commitment should be applied to an appropriate workout plan that suits your performance and/or body ...

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