How to use protein?

The concentrated protein should be taken after eating, bringing the protein content to 20% in ration, and no more! If you want to improve the action of protein, you should take amino acid complexes, this is the same protein with a better composition. It is not advisable to use 100% whey protein. As a result, you have 3-5 receptions of protein per day.

Gainer should be taken if the interval between meals is more than 4 hours. Take it, as you already understood, between meals in the amount of 20-40 grams (re-calculated in protein). Usually it’s 1-3 times.

Taking into consideration that good supplements are not cheap, you’ll have to spend a lot of money.