Gym 5x/wk, 1.8g/kg bodyweight pre/post workout foods? Whey vs food, budget options?
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Hey Alexander, Timing: 30g pre + 40g post window max synthesis. Sources: Chicken breast 30g/100g cheap, Whey isolate 25g/scoop. Veg: Paneer lentils combo. Total 5-6 meals 20-40g each. Budget: Eggs + daal = 2g/kg ₹50/day.
Science: Even distribution > timing (0.4g/kg/meal). Post: Whey + banana 30g fast. Pre: Oats + Greek yogurt sustained. Night: Casein pudding. No supps needed if whole food hits macros. Track MyFitnessPal. Clients +5kg lean mass 6mo.