Recipes

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Protein Timing for Muscle Gain: Pre‑ vs Post‑Workout, Daily Targets & Real‑Food Ideas

Protein Timing for Muscle Gain: Pre‑ vs Post‑Workout, Daily Targets & Real‑Food Ideas

Hitting 0.4 g kg‑¹ per eating window (4× day) stimulates maximal MPS—shake optional.

Banana‑Oat Protein Smoothie: 5‑Minute Fuel for Muscle Gain

Muscle GainProteinHealthy FatsComplex Carbs

Banana‑Oat Protein Smoothie: 5‑Minute Fuel for Muscle Gain

A 3:1 carb‑to‑protein blend powers your workout and jump‑starts recovery.