before I head to bed.
These 2 studies come to mind for me.
and
I used to drink 3/4 of a gallon a day while I was in my best shape. Now I drink 1-2 cups per day and that’s mixed with my protein post workout.
I haven’t read the studies in a while so if they’re not super relevant, my apologies. It’s late and I have cardio to do in the morning.