Originally Posted by TheBoss
Do you see any issues using a protein supplement on off days, or should it be used as only pre and post workout?
Trying to maintain adequate protein on a daily basis is more effective in overall muscle growth than a protein shake on only workout days. It takes 3 days for your muscles to fully recover from a strenuous workout (Delayed Onset Muscle Soreness). Although, your absorption rates are highest post workout.
~25-30g protein at any resting states as between meal snacks and ~50g post-workout.
Pre-workout (1-2hours before) should be 10-20g