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I do, but I also find it easiest to get as much protein as I can in the morning. Sometimes I don’t, but on a consistent basis that’s what I try to do
I generally try to get 20-30g per meal, 10-15g as a snack, or more if I can. But breakfast is where I tend to prioritize it the most
Nothing wrong with whey or casein, just try not to make it you sole protein source
Don’t worry about timing. If you’re not, say, prepping for competition, that stuff doesn’t matter
Probably best to consume 0.4-0.6 grams of protein per kilo of body weight across a few meals, when discussing optimization.
But total protein intake matters most and there likely isn’t any noticeable difference in gains between low and moderate frequency protein intakes, when total protein intakes are equated.
From what I gather**, your body can only process so much protein in one sitting. It’s better to have it spread over the entire day, approx. 25-35 grams per meal depending on your needs. With that being said, I eat 3 whole meals and put supplements between them to hit daily targets.
**Based on internet research.
Yes. My understanding is that your body can only process and use up to 50-60g protein consumed at one time, and it’s best to spread out 3-4 hours in between. My understanding is also that our bodies absorb best in larger increments (<30g at one time) vs small snacks. But small snacks can help add up to your total goal.
To answer your question as asked, Through a couple decades of experimentation, I have settled on the protocol below. I do Plyometrics and weight training on the same days on a upper/lower split. Every third day is cardio day. After the first set of weight training and after cardio day, I do functional training which is mostly forehand/backhand form and speed work.
(7am) - wake shake, very lite
(8:30) - pre, peri, and post workout shake (all in one) high in protein, carbs, nutrients, etc.
(10:00) - standard meal
(12:00) - standard meal (sometime skip this)
(2:00-4:00) - high protein, high nutrient shake,
(6:30) - standard meal (sometime skip this)
(7:30) - Night shake, very lite.