Ok here is what my teammates (both who just competed at the Olympics -Samyr Laine & Ayanna Alexannder*both are tripler jumpers*- intake include for protein. I am doing the same as well and it makes a huge difference
This is for me I am at 165lbs 5’9
1st Shake is in the morning right when you wake up – 40grams
2nd Shake an hr before training – 40grams
3rd Shake right after Training – 20grams
4th Shake Before bed 20 grams
This amount is adjusted to body weight so that it helps match 1gram to 1lb of body weight.
Yeah it sounds like a lot and it took me sometime to get used to it, modified my diet big time and now this is the only way I actually feel lean and ready to go.
All my carbs are coming from Veggies/Fruits, Brown rice/wheat bread. No White Pasta
Gallon plus water a day.