The Complete Guide to Protein

Protein is the most researched supplement in sports nutrition. Here is everything you need to know about types, dosage and timing.

Types of Protein

• Whey Protein — Fast-absorbing, rich in leucine. Best post-workout.
• Casein — Slow-digesting, releases amino acids over 6-8 hours. Ideal before bed.
• Plant Protein — Pea, rice, hemp blends. Complete profile when blended.

How Much Do You Need?

1.6-2.2 grams per kilogram of body weight per day. Strength athletes should aim for the higher end.

When to Take It

Total daily intake matters most. A shake within 2 hours of training is sufficient for most people.