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On heavy and intense training days take 2 capsules prior to workout and 2 capsules at night, for maximum muscle protein synthesis. The exact amount of protein per day depends on your genetics, training volume and your tolerance for the dose. The two capsules I use are: 200mg whey protein hydrolysate and 220mg whey protein isolate. Whey protein hydrolysate is generally considered the best as it is high in the type of amino acids and low in the total grams of protein. In my case, I use 80/60/20, or the equivalent of 60g of whey concentrate, 20g of isolate, and 20g of flax seed oil. A little bit of salt is optional. A 10X protein shake does not need to be consumed throughout the training process. A daily 2X protein shake with extra oats and other healthy ingredients is a good start to building muscle (if you do not have room in your routine). To further aid digestion it is recommended to break a 30mL glass of water into 2 cups. A 3X shake with 2 teaspoons of stevia-containing flax seeds and a glass of a non-caloric sweetener should be considered. The most important thing to do before bed is ensure your body is fully hydrated before training. This includes drinking water if available. I also recommend you take 1/2 a teaspoon of an anti-depressant or an antidepressant with each meal. These medications can help to ensure you rest and recover between workouts. Training the Day After If you train the next day, it is very likely this will be the day before as the body still has not fully recovered and it is only a short day. If it is the day after training then make sure you have a meal within 48 hours of your training. A meal should still be eaten before bed if you had another meal this day. You should also make sure you take an extra 100ml of water after each training session. The best way is to take a sip of water before and after your session as it helps to hydrate your body for the next day In my case, I like to take 200ml of the sports drink Tylenol. I often use this after my weight training sessions. What else should I be sure about? I advise you use a weight training routine for a minimum of 3 to 4 weeks. This will allow the muscles to heal and build up properly and will help the muscles produce proteins and keep them happy. Similar articles: