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My answer will focus on a general analysis of protein intake among all types of people who do all types of exercise and conclude with recommendations for you, specifically, based on the information you have given. Hover over the links to view the full citation, follow them to find the source. I use a lot of Xg protein per lb/kg of bodyweight in this answer, ...


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While once considered essential in bodybuilding, the importance of nutrient timing has been severely downplayed in the last few years since plenty of studies fail to show significant results and the anabolic window of increased muscle protein synthesis is quite a lot longer than used to be thought. As in, it won't matter that much whether you take your ...


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Protein shakes are mainly based on whey protein, which is the leftover when milk is coagulated during the process of cheese production. It is the same type of protein that you'll find in a lot of dairy products like milk, ricotta, etc. As such, there is no reason to fear protein shakes. However, I am reluctant to recommend using protein powder. As with ...



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