WORKOUT
WAKE
Free Amino Acids
Whey Blend (Isolate + Concentrate
MISTAKES
Thinking you don't need protein supplements if
you're already getting enough protein from your diet
Believing that the QUANTITY of your total daily
protein intake is what matters the most
Taking your primary dose of protein AFTER your
workout
Taking the wrong TYPE of protein right BEFORE a
workout
Not Taking Free Amino Acids DURING Your Workout!
Taking BCAA-ONLY Supplements! (Branched-Chain
Amino Acids)
Taking Your Protein With Other Food / Drinks
(Particularly With MILK)
Taking Your Protein Supplement ALL AT ONCE (In a
Single Sitting)
Taking 100% FAST Absorbing Protein Anytime
AFTER Your Workout
Not Taking Protein EVERY 3-4 HOURS For ≥ 12
HOURS After a Workout
Not Taking CASEIN Protein Right Before SLEEP
Not Taking Protein on your REST DAYS
SLEEP
Casein
Whey Concentrate
ACTIONS
Take free amino acids
immediately BEFORE your
workout (30 minutes or less)
Take free amino acids DURING
your workout (put a serving into a
water bottle & gradually drink it
throughout your workout)
Take a mixture of whey protein
soon after your workout (some
isolate but mostly concentrate,
~20-30g total)
Take whey concentrate every 3-4
hours post-workout for ≥ 12 hrs
(20-30g per dose - less if also
eating high-protein diet)
Whey Concentrate or Casein
PRODUCTS
Needs an adequate amount of all
9 EAAs with ≥700mg Leucine
(Perform by Amino Co)
Either a blend (Gold Standard) or
create your own mix of 100%
isolate (Legion) and concentrate
(Nutricost)
Ideally is low in carbs & fats and
contains close to 80% protein
(Nutricost)
Take casein protein ~30 min
before going to sleep (30-40g)
Take a slow-absorbing protein
supplement on off days / 48 hrs
post-workout (whey concentrate
or casein, ~3g/kg/day spread out)
Should be 100% micellar casein
(Legion). If you're diabetic or are
at risk genetically, take A2 betacasein