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The real answer is both are effective, but together they work even better

Journal of Clinical Oncology Samer Jumean, Shatha Elemian, Wajeeha Aiman, Muhammad Ashar Ali, Amr Ramahi, Bader Al Omour, Hamid Salim Shaaban, Gunwant K

HUBERMAN: So again, you want to avoid food in the hour and a half, probably two hours before taking them, and certainly in the half hour or longer after, which is why most people take them right before going to sleep, and add or augment that big growth hormone pulse that occurs in the early part of the night

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Additionally, it can be added to your pre-workout regimen to enhance performance

The force of the stream can damage the peptide