Here’s how your protein intake should look:

Breakfast – 20g of protein (i..e. from 3 eggs – 7g protein per egg)

Mid-morning – 20g of protein (i.e. from whey protein)

Lunch – 20g of protein (i.e. from salmon, chicken, pork, or beef)

Pre-workout – 20g of fast-acting whey protein

Post-workout – 20g of whey protein (same as pre-workout)

Dinner – 20g of protein (same as lunch)

Pre-bed protein – 20g of whey protein

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