Proper protein timing is an important part of your health and fitness regime. If you fail to consume enough protein at the right times throughout the day then you may make smaller performance gains than expected. Also you risk over training as you may not be giving your body the fuel to repair, rebuild and replenish muscles after exercise.
Does protein build muscle? Yes, protein is essential for muscle growth and repair. Although fat and carbohydrates are also required for muscle function, it is the protein that builds muscle tissue. However, protein is not stored effectively in the human body, so if it is not used it is expelled as waste relatively quickly. This is why regular protein intake is required.
How Much Protein To Build Muscle?
How much protein your body needs, and how much to build muscle, are two different things. The amount of protein you need to consume is something that is often debated in bodybuilding and athletics forums. Some people calculate the daily protein requirements based on your lean body weight, others on your total body weight. Some just suggest a very high amount, taking the approach that if your body does not use it, it will expel it anyway.
Protein Calculator For Muscle Gain
The protein equation:
- Daily Protein Requirement = Lean Mass Weight x 2.75 / 1000
Lean mass is your total weight in kg minus your body fat.
To estimate your body fat use this equation:
- For men, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 16.2
- For women, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 5.4
So, lets assume that you are overweight but wanting to build muscle and get fit. You need to determine how much protein you need so that you can cut your calories and reduce carbohydrate intake as much as possible without impairing muscle growth.
Example male: 35 years old, weighs 95kg, 175cm tall. Calculation is broken down into parts to make it easier to follow:
Body fat % = (1.20 x 31) + (0.23 x 35) – 16.2
= 37.2 + 8.05 – 16.2
= 29.05% body fat
So the daily protein requirement is:
(95 – (0.2905 x 95)) x 2.75
= (95 – 27.5975) x 2.75
= 185.35
So this adult male would need to consume 185 grams of protein per day as part of their muscle-building diet. This protein can come from any source, so long as it is available when needed.
An alternative protein equation
Of course, you may not wish to do the above calculation. One popular way of calculating protein intake is to use this equation:
- Daily protein requirement (g) = Your body weight in pounds.
So in the above example, the 95kg male weighs about 209 pounds, so the daily requirement would be 209 grams. This actually gives them more protein per day. As this equation does not take into account body fat it may result in more protein than is required being eaten.
A more sensible equation using the metric system would be:
- Daily protein requirement (g) = Weight in kg x 2
So the example male would aim to eat 190g of protein per day, which is very close to the amount calculated using the estimated body fat figures.
Some bodybuilding coaches recommend doubling this figure. However, too much protein will lead to increased body fat if you do not burn the excess calories off that come with the additional protein.
The Best Time To Eat Protein For Max Muscle Growth
You need to eat protein before or after workout to build muscle. Protein timing is as much an art as a science. However, the key rules are:
- Start the day with protein. Your body is in a catabolic state when you wake up and therefore you are at risk of breaking down muscle tissue for energy. So a quick protein boost helps you to change your metabolism to burn fat instead. Whey protein is best in the morning.
- Eat more protein as snacks in between your meals. Casein protein is a good choice throughout the day because it is a slow release protein which means protein will remain in your blood longer to keep replenishing muscle supplies.
- Protein after your workout. Most people are in agreement that this is the most important time to consume protein. Research has shown that protein should be consumed within 30 minutes of exercise for maximum benefit. The best way to take this protein is as a shake. Whey protein is an excellent choice. There are also some benefits of whey protein before bed, although many take a slower release casein protein before bed.
- More protein before bed. As you will ideally be sleeping for at least 8 hours to give your body every chance to recover and rebuild, you need to stock up on protein before you sleep. A late night shake is a good idea here.
Best Time To Drink Protein?
The best time for whey protein is really before your workout. Whey protein breaks down quickly (digested) so sends protein to your muscles within 30-60 minutes – so drinking whey 30 minutes before a workout is ideal. Some people take half a whey protein shake half an hour before their workout, and the other half afterwards – this guarantees maximum protein for rebuild.
The best time for casein is either after your workout or before yo go to bed. Casein is the
best night protein because it breaks down slower so the protein is transported to your muscles over an 8 hour period while you sleep.
Weight training without eating – how important is protein?
While eating plenty of protein at the right time will help to maximise your gains, you can still build strong, lean muscle when on a normal diet. People were getting fit and lean years before sports nutrition was understood.
Rebuild protein is vital when training hard though, so you cannot expect to win bodybuilding contests or athletics competitions if you do not concentrate on your diet too, but you can certainly get in great shape. Many people get fit big though weight training and a relatively normal diet.
Best Sources Of Dietary Protein
Ideally you should get as much of your protein as possible from healthy dietary sources. One of the pitfalls of attempting to get all your protein from your usual diet is that you start to consume food that is also high in saturated fat and salt. Processed and fried meats should be avoided, so do not eat more hot dogs and salami to get that protein. Here we list some good protein sources:
Whey and Casein protein Supplements
There are many protein shakes on the market, read the reviews to chose one and then read the labels on each to learn how to use them properly.
Really the key is to eat well-balanced micro-meals throughout the day. Do not neglect your carbohydrates and fats while in the search for more protein, as these are both essential for healthy growth too. Muscles use glycogen for fuel, and the only source of this is from carbohydrate. However, to maintain a healthy diet consume low GI carbohydrates. Fresh salads with your protein choice are an excellent way to eat a balanced diet.
Possibly the most important thing to remember is to test and analyse results. If you start putting on too much weight or you hit a plateau with your training, then look at your diet again to check that you are not eating too much of the wrong type of food.
Are Protein Supplements Safe and Healthy?
Whether or not too much protein is harmful is also often debated. Many people speculate that it leads to kidney problems, whereas many bodybuilding coaches say that they have never seen or heard of such problems. Some dietitians do believe that many bodybuilders and athletes consume far more protein than they really need and do put themselves at greater risk of heart disease in later life.
Some people believe that increasing protein consumption is not without health risks. While many bodybuilders and nutritionists believe that increasing protein consumption is risk free, leading dieticians have stated that there is a link between excess protein intake and chronic illness. What are the health risks associated with excess protein intake?
The British Dietetic Association (BDA) stated in September 2012 that increasing protein intake can lead to short term problems such as nausea and longer term, and more serious conditions, such as kidney and liver damage (Reported on BBC Newsbeat). However, the BBC have not actually referenced the research so we cannot delve deeper into this new statement from the BDA, and there is nothing currently (Sept. 2012) on the BDA website concerning this stance.
Protein supplement manufacturers have responded to this health warning by stating that on average there is only one case per year. The improvements in fitness and internal health that result from improved fitness far outweigh the risks associated with taking extra protein to build more muscle.
The British Department of Health suggests that you do not exceed double the recommended daily intake of protein, which is 55.5 g for men and 45 g for women. So, men should not consume more than 111 grams per day, and women should limit themselves to 90 grams per day. This is around half of the recommendations above for calculating protein intake.
This is still a hotly debated topic. Athletes and bodybuilders are demanding proof that protein is bad – empirical evidence, cohort studies etc. At the moment the research has only shown that protein is not dangerous to health.
One of the most recently published books on this topic, Dietary Protein and Resistance Exercise, also concluded that there was no obvious health risk for strength athletes on high protein diets. The editor of the book, Lonnie M Lowery, also published in 2009 a paper on dietary protein safety and concluded that;
Various researchers have observed the disconnectedness between scientific evidence and public education regarding protein. The lack of population-specific data on athletes and the equivocal nature of existing data on non-athletes (e.g. elderly and even chronic kidney disease patients, beyond the scope of this review) bring into question why there is a “widely held belief that increased protein intake results in calcium wasting” or why “Media releases often conclude that “too much protein stresses the kidney”. Lonnie M Lowery and Lorena Devia, 2009.
The Science of Protein and Muscle Development
This paper discusses protein synthesis, muscle protein breakdown and how diet helps to maintain a balance. It explains the importance of carbohydrates in reducing the breakdown of muscle protein post workout.
- “Exercise, protein metabolism, and muscle growth” by Tipton KD, Wolfe RR. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
- “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise” by Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; Sanford, Arthur P.; Wolfe, Robert R. Medicine & Science in Sports & Exercise: December 2004 – Volume 36 – Issue 12 – pp 2073-2081
This research specifically looked at the timing of protein supplementation and found that in elderly men it is better to take a protein supplement soon after exercise.
- “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans” by B Esmarck, J L Andersen*, S Olsen, E A Richter, M Mizuno and M Kjær. The Journal of Physiology, August 15, 2001, 535, 301-311.
A booklet that looks specifically at the role of protein and resistance exercise, and includes reviews of past research into the possible health risks.
- “Dietary Protein and Resistance Exercise” by Lonnie Michael Lowery, Jose Antonio. Publication Date: April 25, 2012 | ISBN-10: 1439844569.
The paper by Lonnie M Lowery and Lorena Devia which examines the relationship of protein and health, and mentions how the media continues to claim that increased protein causes kidney problems even though there is no scientific evidence to support this.
- “Dietary protein safety and resistance exercise: what do we really know?” by Lonnie M Lowery and Lorena Devia. Journal of the International Society of Sports Nutrition. 2009; 6: 3. Article printed in full: www.ncbi.nlm.nih.gov/pmc/articles/PMC2631482/
Hi I’m very intersted in your comment. Im 22 years old i weight 85Kg And I just started working Out in gum but don’t now what kind of protein to take. I’m trying to get muscles and body cuts .. Try many time working out with out protein but don’t see any resultes .. Also i be going to the gum from 11pm..12:30am… When is the best time to take the protein … Thank you
Hi Azzie, same rules – take whey after your workout. How long have you been training? Bug muscles take time. Protein is just a supplement, you still have to work hard and eat a healthy, balanced diet.
Hi,I am 24 male,ht 5.8 and wt 57,i have a plan to join gym to develop my body,i need good chest and hands..i have some doubts please help to resolve this.
1.Which time is best for workout
2.which type of food is best for hands development
3.i am nt interest to take powders or tablets
Hye,
Im Hadi..27yrs old,67kg weight & 175cm height..i’ve joined gym since last year August.my goal is to build lean muscle like a soccer player example:cristiano ronaldo.IM taking myofusion 25g protein as my supplement. I workout 2-3 days/week for 1hour/day..how much protein shake should i take per day to achieve my goals and how bout my diet since i found it’s difficult to lose my belly fat even to make it 6packs. Thank You & Best regards-Hadi (Malaysia)
Hi Hadi. OK, you need to do a lot more than 2-3 hours of exercise a week. Simple. Exercise more – exercise daily. Do both cardio workouts to burn fat and weight training. If you are only exercising 3 hours a week (or 2 hours some weeks) you should not be taking any supplements.
Hi srinu, the best time to exercise is the time that you prefer to exercise – everyone is different. I am an evening person, many people like to exercise in the morning. As for hands – just do weight training, in time this will help strengthen your grip. Powders are not needed unless you have a very specific plan or hit a plateau. You are not in either of this calories so just focus on eating healthy and exercising DAILY.
i just had shoulder surgery 2 months ago and I was wanting to start building back my muscle mass but all I can do is lower body. How much protein Do you recomend i start taking?
Hey, I am a 44 year old male who is 5’11”. Three months ago I was 195lbs, and I purchased one of the popular exersise packages. I was not really over weight, but was out of shape. I didn’t start seeing the results of the workouts, which included cycles of weight training mixed with cardio, and other none weight programs, until I dropped my calorie intake down to 1500 calories a day. I am now down to a very lean toned weight of 165 lbs, with very little body fat. Here is my question, now that I have very little body fat, I am afraid to go over the 1500 calorie a day intake, for fear of once again accumulating body fat. My diet consists of fruits and vegetables, and a balance of protein, and carbs. How do I gain only muscle mass to my frame, without adding the fat? I am continuing the same workouts, and am not interested in a quick gain, but a slow gradual one that builds muscle as I continue my workouts. Any advice on how much extra protein, or carbs I should take would be greatly appreciated.
am 30yrs of age, 50kgs am going for gym from past 2 years. I have got enough body shape but i dint get weight gain, and even am a vegetarian and am not taking any protein shakes, could you suggest me what type of food to be take to build a muscle and protein shakes am worried about my muscles mass?
Sttan, if you are working your lower body hard take the normal amount, but be careful with the rest of your diet. Regular cardio should help keep the fat down.
Hi Tommy, assuming that you are increasing the amount of weight training you are doing, I would stick with the basic calculation / check the label on the product you purchase. What is most important is to monitor your progress and adjust calorie intake and exercise in response to changes. If you start to gain fat you should be able to spot this immediately if you are paying attention and take action to rectify.
Hi Anand, take a look at this article: Recommended Protein Sources for Fitness and Bodybuilding – there is a section on vegetarian protein sources.
Hi,
I am 25 years old weighing 65 kgs. I want to lose 7-8 kgs. I am a complete vegetarian with less of carbohydrates throughout the day and stay mostly on salads, 4 Brown/bran breads a day, 2 glass of low fat milk/day and a cup of probiotic low fat curd.After a week, starting with whey protein only in the morning. My workout is half an hour/20 min on elliptical, few ab excercises.
Will having whey protein in the morning with such a diet and excercise help me reach my target?
Hi sir. I was wondering, ive been taking whey protein after i work out. And i almost avoided any carbs in my food. I only eat meat, drink milk, wheat bread. Everyday. The problem is, i only work out at home. I do push ups, pull ups, biceps and triceps exercises… Is that enough? I feel like im growing but i think im gaining weight also. I read about farting when taking too much protein. And yeah, im experiencing that. Help :(
Hi Rhea, no, taking whey protein will not help you lose weight.
Hi Ron, you need carbs – fruits, vegetables, pulses, nuts – all vital for good health. Also, too much protein will not help you lose weight. Protein is energy / calories. Bodyweight exercises can be enough – it depends how much you do, and if you are getting fitter and stronger. Many martial artists get in great shape with only bodyweight exercises. If you are gaining fat (weight) then you are eating more than you need.
Hello Sir,
I am Bab (Male), my body outfit is slim age 22 years, height 171 cm, weight 51 Kg. I need to gain weight and re-shape my outfits…
What should I do?
Please help me know sir…!!!
Hi, fantastic site! I’m wanting to lose a bit of stomach and chest fat, while also gain muscle. Is it best to alternate cardio and weight training on separate days, or is it OK to combine in the same workout (weights, then cardio). Secondly, you’ve said that white bread, pasta and rice should be avoided – is this because they are high GI? Would wholemeal versions of these foods (which are lower GI) be alright to eat? Thanks for your help!
You need to start lifting weights Bab to build some muscle, and ensure that your diet is healthy (balanced, nutritious) too.
Hi James, really, any one of these options can work. Alternate cardio and weights, do on same day, do in same workout – they all bring about good results. Bodybuilders often do cardio in the mornings and weight training later in the day, athletes often do similar with additional cardio workouts, martial artists often do it all at once in one class per day (much like Cross Fit or Military / Bootcamp training). As for bread / GI – yes, lower GI the better for weight management.
Thanks for the advice but they said I can not run or jog for 2 more months. what do you suggest I do for cardio till then?
Hi Sttan, if you have an injured shoulder and been advised not to jog, then there are not many options. Walking would seem all that is left. Maybe cycling – but check with your consultant first.
hi, my name is George, I am 18, 6′ 107 pounds im a big guy but im looking to lose some belly fat and love handles that are sticking to me (I used to be a lot fatter) and I cant seem to lose em I don’t use a specific diet I eat what im given at school and then maybe a sandwich at my house after i work out 4 times a week 1 hour every day and rest on friday and the weekends, u got any tips ?
Hi George, do you mean 107 kg? If you are 107 pounds you are very underweight and need to eat more and get fit.
Hi sir,my name is aks,i am 18 yrs,height-5’5,weight-77kg.sir plz give me suggestion how to lose my belly fat and abdominal fat and how to build my muscle.sir can i take whey protien powder for muscle building.
Hi AKS, you can take whey for building muscle – but only if you do a lot of weight training. For losing fat, you really need to up the cardio too. Do not take whey supplement if you are not training hard (1-2 hours a day) as otherwise you will probably just gain more fat.
Hi,
I am 53 yrs ond and at 183 cms I weigh 95 Kgs. I used to weigh 107 Kgs in May’11. Since then with controlled diet and workouts in Gym 4-5 days a week from August’11, I have brought it down to 95 Kgs. I am building muscles, but very slowly. I eat 1-2 eggs a day and mutton/chicken 2-3 times a week. I do not have any heart/BP problems. What is the ideal quantity of Protiens I require for quick muscle build up. Pl Advice.
Hi Adil, sounds like you could do with more protein. Ideally eat protein with each meal, so have chicken, fish, eggs etc. with lunch and dinner too. Make sure your diet is healthy too, so get most of your carbs from vegetables and fruits and not processed, baked food or sugary foods. Sounds like you have made good progress, just keep up with it.
Hi, wonderful info provided by you really !!! i am 32 around 70 kg. but i do not do any gym or workout bcoz of work pressure and time. you think only whey supplement will work for me to loss the weight ?? when to take and in what amount ??? Thanks ….
Hi Pooja, NO!
Whey supplement does not help anyone lose weight. It is designed to help you gain weight in the form of muscle, and only if you are exercising.
This is my second time to write you but first of all thank you for your valuable inputs and recommendation regarding gym exercise (lifting weights) and whey protein intake. My question this time is: I have been training since mid August until December 10th of last year when I encountered excruciating lower back pain after my session at the gym. When I did MRI of the lumbar-spine, I was diagnosed with minor slip disc on the left lower back. I immediately stopped going to the gym and instead went to see physical rehabilitation doctor and underwent physical therapy for 6 weeks at the start of this year. Now the doctor gave me a clean bill of health but was advised to avoid all bending-squat exercises and cannot carry more than 30 lbs of weights. I am 47 year old, male, 165 lbs (lost 10 lbs when exercise last year), 5 ft 8 inches tall. Is there anything I need to do? Thank you
Hi Peter, sorry to hear about that. To be really sure it would be best to check with your doctor / physiotherapist exactly which exercises you can do, and which you must not. By the sounds of it you can do seated exercises and upper body exercises. It may be wise to use machines rather than free weights to avoid any extra strain when moving weights into position. Bodyweight exercises may also be a good option for building up strength again.
Hi, I am 187 cm tall and 83 of weight, age of 34. I am doing some fitness and aerobic (30 to 50 mins everyday, P90 program) and it is the first time to use Whey protein. How much should i consume to be safe? I have hepatitis B but i read that it doesnt harm the liver if taken in moderate amounts. My doc told me that it may be a reason to develop Encephalopathy. Is it such a real risk? Thanks.
Hi Ero, stick to the levels recommended on the packaging of the product you have chosen. As for encephalopathy, excessive nitrogen load (associated with consumption of large amounts of protein) is a cited cause of hepatic encephalopathy (brain disorder caused by failing liver function). However, this does not mean that protein is a cause for the problem, only that may be a correlation. In fact, adequate protein intake has been shown to reduce problems of liver cirrhosis to help provide more branched-chain amino acids.
First thanks for the reply, I think I will take the moderate amounts for sure. I want to ask an additional question more specific: According to my parameters I need to have around 80 grams of protein a day but ofcourse I am taking proteins through other ways, egg white in breakfast, cheese, white chicken meat, fish, and other healthy food. What I want to know is whether can i use around 30 gram of whey protein just before and after i workout (divided in 15 pre and 15 after workout) and will this amount for my muscles to be relatively recovered and enhanced? P.S. My working system so far is P90. Thanks
It should help Ero. Really the best thing is to do it and monitor your progress.
Hi
I am a 19 year boy who weighs around 160lbs and have started training 4 times a week on upper body and play the odd game of Football (Soccer) during the week also. I take 3 whey protein shakes a day. Is this too much? Also do you have any tips on where i can get a 4 day upper body mass building program? My program is getting a bit repetitive. We do Chest on a Monday, Shoulders and Back on a Tuesday, Biceps and Triceps on a Wednesday and then usually a bit of Chest again on the Thursday. Any help is appreciated :)
Hi Tom, 3 whey shakes a day sounds a lot, but if you are piling on muscle and not gaining fat then it is OK. Have you tried something like Full Body Weight Training Workout or Arnold Schwarzenegger’s Bodybuilding Workouts?
Hi. I am currently doing Power90 workout, still in day 30, doing it around 5.30 p.m. I am planning to introduce 10 Minute Training in morning, around 7 to 7.30 a.m. (If you are familiar with 10 Minute Training workout). My question is, should I take 1 tbls in morning before my workout (in order to have some energy) or after it, and the other tbls after the p.m. workout? Or should I take 1 portion after the afternoon workout and the other portion before sleeping? Thanks in advance.
Hello,
I’m a 32 year old man and I weigh 102kg (kilos) being 1,78cm in height.
I want to gain mass muscle and grow bigger but my body somehow stopped gainning weight of any kind. I do ecercise every day for 1 hour.
Monday Tuesday Friday = Weights
Tuesday Thursday Saturday = Cardio (around 500 calories burning)
I heard that there is a window open after our exercise that our body will accept the nutrients we will take and it reamins open for 20 to 60 minutes ?
So if I eat tuna with mayo and some other stuff (1,000 calories immediately after trainning) then my body will take more than 1 hour to make the nutrients from my stomach so does this mean I lost my “open-window period” ?
So for the open-window thing to work I should drink the calories instead ?
I train hard for mass but I can’t see it coming. Only some fat.
Thanks for clearing this thing out for me!
I would not take protein after a 10 minute workout. A healthy diet should be providing enough protein for 10 minutes of exercise. Save if for after the longer strength training sessions. Especially if you are trying to lose fat.
That is true Michael, the window for protein is around an hour, for carbs longer, 2 hours. Remember, you need carbs after long training sessions too as without carbs some muscle tissue will breakdown when glucagon (hormone) is released.
What are your goals at the moment? At 102 kg you either already have a lot of muscle or you need to lose a lot of fat.
hey i am weighing 60kgs right now..my height is 5.9…i want carbs and protien in my body..so plzz recommend me some foods to eat for carbs..and of protien m taking whey ultimate nutrition..and m a vegeterian..so plzz suggest me the food list to eat..i cant eat eggs as well
Hi Rohit, really you just need a variety of vegetables, pulses and fruits for carbs. Apart from whey you could also have tofu / soy protein. Nuts and seeds are a good source of protein.
iam 24 old my height is 6.1 and weight is 68 kg what type protein i can bay for weight gain pls suggest . food also … am planing to go GYM … ( actually my father also like me 6.3 height and weight 65 and please suggest what can i do for weight gain …
Hey, after 2 and a half years, you are still responding! I’m amazed and thankful a lot. Web added to favorites. First of all, sorry if I’m using bad english, I’m not very fluent on it…
My doubt is, I’m going to swim twice a week for 3 hours or so. The reason is a little problem of Scoliosis I have too look for and swimming is a fantastic excersice for me. I also go to gym three times a week and train every muscles group. To avoid Catabolism I’m taking 5 grames of Glutamine after excersice and 5 after waking up.
I’m not very sure if changing Glutamine for regular whey proteins could be a good idea since I’ve not seeing much progress on muscle growth, ¿what do you think?
And my last question, I have to quit the take after dinner because Glutamine started to affecting my sleep, couldn’t sleep very well and becoming almost insmoniac, lol. ¿Is this a commun issue with all types of protein or only with Glutamine?
hi
just now we are starting body building practice, so how to be better improve and which type of food should be taken for the better muscle growth.
pls advice to me.
Hi Najeeb, you need to eat more in generally and lift weights for weight gain. Whey protein after your workouts and casein / eggs in the morning to slow digest. When eating more, eat healthy with lots of fresh vegetables and fruits.
Hi Leeber, if you goal is to build more muscle then it sounds like you need more protein – both from food and supplements. Glutamine is a good source of cellular energy too. You can get glutamine from beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley. So again, get these in your diet and you do not have to worry so much about taking supplements. Again – this is why a healthy and balanced diet is good for fitness as well as weight management.
Keep lifting weights and monitoring your fat and muscle biometrics. If Glutamine is affecting your sleep then best not to take that supplement – good sleep is vital for healthy growth.
How should I set up my work out routine?
I want to workout my shoulders , back , triceps, biceps , forarms , and chest. Should I workout all of these areas in one day.
Also should I also do lower body exercises in the same day as the upper body.
Also should I split my post workout meal if I were to workout my upper/lower body in the same day ( consume half of post workout meal after upper body is finished………then consume the other half when lower body is finished. Lastly is pure dextrose a good carb supplement? Thank you!