Now I start to take more protein powder.
1 serving of whey+1 serving of casein first thing in the
morning
1 serving of whey+1 serving of casein before I sleep
So over 80g from powder source,the rest from food on non training
days
On training days,I will consume an additional 1 serving of whey
before training,2 servings of whey after training. So on training
days, over 140g of protein from powder source.
