Eat as many or few meals per day as you’d like, although I recommend eating every 3 to 4 hours as you’ll probably find this most enjoyable. • Eating protein more frequently is likely superior to less frequently, and each protein feeding should contain at least 30 to 40 grams of protein. • Eat 30 to 40 grams of protein about and 40 to 50 grams of carbohydrate 30 minutes before training. • Eat 30 to 40 grams of protein and 1 gram of carbohydrate per kilogram of body weight after your weightlifting workout.
