[6/6] The Complete Guide to Protein - Bringing it all together
By Talman –
Putting it all together…
Like a new training program, scheduling-in protein can be a little awkward and
overwhelming in the beginning. But, stay with it and you'll be an expert before
you know it. You'll start to notice some serious performance, recovery, and
appearance improvements in just a few short weeks too. Here’s a personalized
schedule to get you started; progress through the ranks at your own pace.
Beginner/Intermediate
GOLD
STANDARD 100% WHEY
• Morning
• Between Meals
• Before & After Workouts
Advanced
PLATINUM
HYDROWHEY
• Morning
• Before & After Workouts
GOLD
STANDARD 100% CASEIN
• Between Meals
• Before Bed
Professional/Competition
PLATINUM
HYDROWHEY
• Morning
• Before Workouts
PLATINUM
HYDROBUILDER
•Post Workout
PLATINUM
TRI-CELLE CASEIN
•Between Meals
•Before Bed
Remember…
1. DAILY PROTEIN INTAKE
Make sure that you’re eating about 1–1.5 grams of protein per pound of
bodyweight per day from a combination of high protein foods and supplements. If
you’re very active, trying to add significant lean mass, or following a
low-carb meal plan aim towards the higher end of this guideline.
2. SPREAD IT OUT
Spread your total daily protein goal out over 4–6 smaller meals & snacks.
Doing so, helps ensure better absorption and consistent amino delivery day
and night.
3. PROTEIN TYPES & TIMING
Try to use a faster-acting protein in the morning and before workouts, a
recovery formula after workouts, and a slower-digesting protein between meals
and before bed.
4. READ CAREFULLY
Read your labels carefully and stick with a reputable brand, so you’re
confident that you’re getting what you’re paying for.
5. MAINTAIN A HEALTHY LIFESTYLE
Protein provides the building blocks, but even the best sources won’t build
new muscle without the proper stimulus and sufficient recuperation. So, make
sure that you’re eating a sensible diet, training regularly and intensely,
staying well hydrated, and getting at least 7 hours of sleep every night.
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