French researchers found that men who drank small amounts of a shake containing 30g protein every 20 minutes for seven hours boosted muscle growth more than those who downed the entire drink in one sitting.

Want to try it? Mix 30g whey-protein powder with 500ml water and sip on it during your workday. Besides giving your muscles a steady flow of raw materials for growth, whey protein has been shown to improve immune function

Then try these three exercise sets:

Big Lower Body

Do six to eight repetitions Rest for 75 seconds.

Big Pull

Do six to eight repetitions Rest for 75 seconds.

Big Push

Do six to eight repetitions. Rest for 60 seconds, go back to big lower body exercises and repeat until you’ve done four or five circuits.