I’d say if anything, up your protein intake overall. 145g of protein is barely getting in 1g per lb.[/quote]
Not sure how getting in 145 g protein is barely getting 1g/lb when I weigh 140 lbs.
Well, today I got in about 170 g…the number is a ballpark figure.
take your shake ASAP after the workout, meaning at the gym, not home, you’re wasting 30 mins right there.
instead of eating 2 hrs later, try to eat 60 mins after the shake, and then you can sneak in a quick bedtime “snack” - plain yogurt mixed with some protein powder. Something simple as this could add in a few extra hundred cals/day[/quote]
I don’t mind waiting 30 min to have my shake. I really doubt it makes that much of a difference to protein synthesis. Besides, at home I can make it in a blender and add fruit, etc. I like adding kale too. However, I will have my dinner a bit sooner so that I can sneak in some more grub later on.
Today, for my PWO:
1 scoop protein powder
1 cup orange juice
1/2 cup pineapple
2 teaspoons blackstrap molasses
I usually add a cup of chopped kale to my shake, but I didn’t have any.
-1 medium sweet potato
-1 cup broccoli
-1/2 cup brussel sprouts
-1 tablespoon olive oil