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Look for power bars or other snacks that contain at least 15 grams of protein to consume before and after your workout. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.).Pro Keto Genix Be careful about which exercises you perform with heavier weights, because not all movements are designed to be done with extra bulk. Exercising your neck, doing split squats, and doing dips can all compromise your joints and put you in jeopardy of getting seriously injured.