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Ng SC, Shi HY, Hamidi N, Underwood FE, Tang W, Benchimol EI, et al

That should concern anyone serious about long-term health outcomes

2 sessions per week 20 minutes per session 1 set of each exercise, using a resistance level that leads to muscle fatigue after about 12-15 controlled repetitions

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Adequate protein intake (at minimum 1.6 g/kg/day per the International Society of Sports Nutrition position stand) (9) supports collagen synthesis independent of any peptide and should be considered a non-negotiable baseline for patients recovering from musculoskeletal injury