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For best results, keep your workouts under sixty minutes so that you don't produce excessive amounts of cortisol.Bio Rocket Blast If you are concentrating on building muscle mass, always eat food rich in protein both before your exercise routine and after. So, do things like take in around 15 grams 30 minutes before you train, then take in another 15 when you're done. You could do this by drinking one or two servings of milk.Bio Rocket Blast Be sure that you know what your body can and can't do.