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Re-comp episode
I‘m a 60kg, 5 foot 5 women who follows a 4 day a week upper/lower split program (your program) and I walk on average 13k steps a day. I maintain at 2100cals and have some body fat. Are those calories too low to see muscle gain? Thanks for your podcast and amazing work it’s been so valuable to have a space to learn which I absolutely trust.
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Protein right before bed?
Hi Tony and Marianna Over the years, I've heard it suggested to have 30-40g of protein about 30 mins before bed as it helps with muscle recovery whilst you sleep. Is there any evidence of this? Also, would having to digest something smallish like a protein shake this close to bed affect sleep? TIA - the pod has helped me so much! Lost a stone in 3 months 😊 repping the UK 🇬🇧