The daily consumption should consist of 5-10 smaller meals of 40-60 grams protein and 15-30 grams carbs, plus a post-workout
meal/snack of at least 60 grams protein and 100-300 grams carbs (diabetics should avoid this post-workout meal or consult
their physician until their insulin sensitivity allows for such a meal).
This program of smaller meals helps optimize insulin release and sensitivity, maintaining their levels where they are
conducive to mass building, not counterproductive.
It may be helpful to add a creatine supplement to your post-workout meal. Though all the creatine you need is available
through natural food sources, there are many cost-effective and convenient creatine supplements on the market, many of which
add nitrogen-uptake and other cell-volumizing ingredients.
This meal program may also be conveniently and cost-effectively supplemented
by the use of quick, handy, nutritious, and inexpensive meal replacement formulas.