1. Start right.
-Immediately after getting out of bed, consume a 40 gram whey protein shake. This will help stop your muscles from cannibalizing themselves for energy.
2. End right.
-Casein protein can help you maximize muscle repair and growth while you sleep. This slow digesting protein provides you with a steady intake of amino acids to your screaming muscles for hours after you hit the pillow. Try anywhere between 30 to 40 grams before calling it a night.
3. Prioritize protein.
-Considering the intense muscle breakdown you’ll endure on any program, you will need to make sure that your protein intake is a hit higher than normal to ensure proper repair of that specific tissue. Goal here is to consume 1 to 1.5 grams per pound of body weight per day.
4. Water, water, water!!
-This is an easy one to skip for most people, but remember that nearly every process that occurs in the body is regulated by water intake. As someone who is in the gym working hard, you need more than most to keep your muscles functioning at full capacity and getting your vitamins, minerals, and other proper supplements where they need to go.
Zach Dirr Elite Performance