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General received wisdom is to consume around 2 - 2.2g protein for every KG of bodyweight (0.8-1g per pound) . protein should equate to 30-40% or your calorie intake. This can vary somewhat based on the individual and goals , but it's a good starting figure
Here's a decent article on the subject:
https://legionathletics.com/how-much-protein-do-i-needI'm somewhere between 90-95kg atm . I eat around 200g of protein per day . This is spread across 3 meals and 3 protein powder shakes , s0 ~33g of protein for each (it's too much protein powder really, but it's quick and convenient).
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Way too much BCAAs, you are wasting money and your body won’t use all that.
Try EAAs - essential amino acids- instead of BCAAs.
Don’t take twice as much as recommended because you think it will be twice as beneficial! You just pee it out, we call that “gold plated urine”.Jeff Nippard linked above has a ton of good sensible advice on diet and supplements as well as training.
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chrismanc
davidual
@Light_EDDed
My current diet looks like this;
Before the gym - pre workout, bcaas, greens in a shaker
After the gym - litre of water plus bcaas, protein powder plus 100g oats and a beetroot. I drink this in two stages otherwise I’ll boke.
Meal 1 - rice, lentils, veg, quorn chicken fillets
Meal 2 - as above
Meal 3 as above but could be fish instead.