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 | ADVANCED | PROFESSIONAL/COMPETITION |
|---|---|---|
100% WHEY GOLD STANDARD
|
PLATINUM HYDROWHEY
|
PLATINUM HYDROWHEY
|
GOLD STANDARD 100% CASEIN
|
GOLD STANDARD 100% CASEIN
|
TECHNICAL TALK
The protein percentage is another way to compare proteins. While the Nutrition Facts panel tells you how much protein there is in a serving, the protein percentage tells you just how pure your protein is. To calculate, simply divide the number of grams of protein in a single serving by the serving size and then multiply this number by 100. Here’s a quick example of how it works:
PROTEIN #1
24g protein / 29.4 g serving size x 100
= 81.6% pure protein
PROTEIN #2
26g protein / 35 g serving size x 100
= 74.2% pure protein
Like the total protein per container equation, the pure protein percentage is most accurate for straight protein powders. Meal replacement powders, post-workout recovery formulas, weight-gainers, and highly enhanced protein systems contain vitamins, minerals, amino acids, and other ingredients that dilute the value of this equation.
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.
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.
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.
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.
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.
First Nutrition 