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Protein Timing: Distributing protein intake throughout the day in multiple meals is more effective than consuming it all at once. Consuming protein after workouts is beneficial, but there is a longer window for intake than previously thought.
How Much PROTEIN You Really Need to Prevent Disease and Stay Strong
periodic doses of 30 grams of protein cycled throughout the day was the most efficient way to build muscle.
Mindy Pelz • Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy,and Balance Hormones
Eat twice a day plus a snack. Unless your waist circumference and body weight are in the normal or low range, it is best to eat breakfast and one major meal plus a nourishing low-calorie, low-sugar snack daily. If your weight or muscle mass is too low or if it’s dropping against your will, then eat three meals a day plus a snack.