FitGirl B-Complex

Animal-based proteins are rich in essential amino acids, particularly leucine, which plays a key role in muscle protein synthesis. The best options include:

1. Whey Protein – Fast-digesting, high in BCAAs (especially leucine). Perfect post-workout.
2. Casein Protein – Slow-digesting, ideal before bed for muscle recovery.
3. Eggs – High-quality protein with essential amino acids and healthy fats.
4. Chicken Breast – Lean, high-protein, and low in fat.
5. Beef – Packed with protein, iron, and creatine for muscle endurance.
6. Salmon – Contains protein and omega-3s to reduce inflammation and enhance recovery.
7. Greek Yogurt – A mix of whey and casein for both fast and slow digestion.

Yes! Plant-based proteins can support muscle growth effectively. Some of the best options include:

1. Soy Protein – One of the few plant-based proteins with a complete amino acid profile.
2. Pea Protein – High in BCAAs and a great alternative to whey.
3. Lentils & Chickpeas – Provide both protein and carbohydrates for sustained energy.
4. Quinoa – A complete plant-based protein containing all essential amino acids.
5. Nuts & Seeds (Almonds, Chia, Flaxseeds) – Offer extra protein and healthy fats.

To maximize muscle growth and recovery, consider adding these supplements:

1. Whey Isolate / Hydrolyzed Whey – Fast absorption, great for post-workout recovery.
2. Casein Protein – Supports overnight muscle repair.
3. Beef Amino Supplements – Helps maintain muscle mass.
4. Creatine – Enhances strength and muscle energy.
5. BCAA/EAA (Branched-Chain & Essential Amino Acids) – Reduces muscle breakdown and aids recovery.

If you're looking for high-quality protein supplements, here are some top recommendations:

1. Nutriversum Shake Protein – Available in Vanilla, Hazelnut, and Rose Chocolate flavors.
2. Iso Pro – Comes in Vanilla, Banana Split, White Choco Strawberry, and Sour Cherry Yogurt.
3. ALLNUTRITION Whey Delicious Protein – Try flavors like White Chocolate Coconut or Vanilla Cinnamon.
4. Beef Amino 2000mg (Legendary Nutrition, Black Edition) – Great for muscle recovery.

After 7-9 hours of sleep, your body is in a catabolic state, meaning it’s breaking down muscle for energy. A high-protein breakfast helps kickstart muscle protein synthesis.

Best Protein Sources for Breakfast:

• Eggs & Egg Whites – High in leucine, essential for muscle growth.
• Greek Yogurt – Provides both fast- and slow-digesting protein.
• Protein Shake (Whey or Iso Pro) – Quick absorption for muscle recovery.
• Oatmeal + Whey Protein – A great mix of protein and complex carbs for energy.

🔥 Tip: Aim for at least 30g of protein at breakfast to stimulate muscle growth.

Pre-workout protein helps reduce muscle breakdown and improves endurance. Ideally, consume protein 30-60 minutes before training.

Best Protein Sources for Pre-Workout:

• Whey Protein Shake – Fast-digesting and quickly absorbed.
• Chicken Breast or Lean Beef – A solid meal if eaten 2-3 hours before training.
• Cottage Cheese + Nuts – Provides slow-digesting protein for sustained energy.
• BCAA / EAA Supplement – Essential if you train fasted, preventing muscle loss.

🔥 Tip: If you train early in the morning, a whey shake or BCAAs is the best choice before lifting.

Your post-workout meal is the most critical for muscle growth and recovery. Within 30-60 minutes after training, your muscles are primed for protein absorption.

Best Protein Sources for Post-Workout:

• Whey Isolate / Hydrolyzed Whey – Super-fast absorption for muscle repair.
• Beef Amino Supplements – Helps speed up recovery.
• Chicken, Turkey, or Fish – Great solid food options for post-workout.
• Egg Whites + Rice or Oats – High-protein and easy to digest.
• BCAA / EAA + Creatine – Provides extra muscle support and recovery benefits.

🔥 Tip: Combine 30-50g of protein with fast-digesting carbs (like rice, banana, or oats) to refill glycogen stores.

A protein-rich dinner ensures your muscles continue recovering and growing overnight.

Best Protein Sources for Evening Meals:

• Lean Meat (Chicken, Steak, Fish, Turkey) – Slowly digested for steady amino acid supply.
• Quinoa + Lentils or Beans – A great plant-based protein mix.
• Casein Protein Shake – Provides slow-release protein throughout the night.
• Greek Yogurt + Nuts – A mix of casein and healthy fats for sustained muscle repair.

🔥 Tip: A balanced protein + carb meal in the evening helps prevent muscle breakdown overnight.

During sleep, your body can enter a catabolic state (muscle breakdown). A slow-digesting protein source helps maintain muscle growth.

Best Protein Sources Before Bed:

• Casein Protein Shake – Digests over 6-8 hours, making it the best choice.
• Cottage Cheese + Nuts – Provides slow digestion and healthy fats.
• Egg Whites + Peanut Butter – A great mix of protein and fats for muscle protection.

🔥 Tip: If you feel hungry at night, casein protein or Greek yogurt can keep you full and feed your muscles while you sleep.

Your protein intake depends on your training intensity and body weight.

• Moderate Training: 1.6-2.2g protein per kg (or 0.8-1g per lb)
• Heavy Training / Bulking: 2.2-2.5g protein per kg (or 1-1.2g per lb)

💡 Example:

• 80kg (176 lbs): Aim for 130-160g protein per day.
• 100kg (220 lbs): Aim for 160-200g protein per day.

✅ Spread protein intake over 4-6 meals for continuous muscle protein synthesis.
✅ Whey Protein Post-Workout → Fast absorption for muscle repair.
✅ Casein Before Bed → Prevents muscle breakdown overnight.
✅ BCAA / EAA Before & During Workout → Supports muscle recovery & endurance.
✅ Combine protein with carbs → Helps with absorption and muscle glycogen replenishment.
✅ Drink Enough Water → Protein digestion requires extra hydration.