When it comes to building muscle and optimizing recovery, timing your protein intake can help but hitting your daily protein goal is what truly matters. Post-Workout (Anabolic Window) Consuming 20-40g of protein within 30-60 minutes after your workout can help with muscle repair & growth (especially if training fasted). A whey protein shake or lean protein meal works great here. Pre-Workout (Fuel & Muscle Protection) 30-60 minutes before training, having protein can help prevent muscle breakdown and improve performance. Examples: Eggs, Greek yogurt, or a protein shake. Before Bed (Overnight Recovery) A slow-digesting protein like casein before bed can support overnight muscle repair. Cottage cheese or casein protein are solid options. Throughout the Day (Total Intake Matters Most) While timing helps, hitting your daily protein goal (0.8-1g per lb of body weight) is the most important factor for muscle growth and fat loss. Spreading protein intake every 3-4 hours helps maximize muscle protein synthesis (MPS). Bottom Line: Hitting your daily protein is the priority, but strategic timing can enhance muscle recovery and performance. What’s your go-to protein source?

Hey BlackSheep! I just made a quick video on how to track a meal, go check it out in the classroom tab!

Welcome to Black Sheep Performance! 🖤🐑 I’m truly honored and blessed to have you here. This is the beginning of something extraordinary—a community dedicated to empowering, inspiring, and transforming lives. Being part of this group is more than just a fitness journey; it’s a blessing to connect with individuals who are ready to embrace their individuality, challenge their limits, and strive for greatness. I’m Ivan R. Alaniz, your guide and fellow “Black Sheep” on this path. As a certified personal trainer and online fitness coach, my mission is to help you unlock your potential, achieve your goals, and create a lifestyle you’re proud of. This space is for us to grow, not just in strength but in mindset and spirit. Together, we’ll celebrate progress, overcome obstacles, and support one another every step of the way. It’s a blessing to share this journey with you, and I’m beyond excited to see the amazing transformations ahead. Let’s make this a chapter in your story you’ll always be proud of. Feel free to introduce yourself below and share your goals—I’d love to hear your story and be part of your journey. Let’s rise together. Here's a great motivational speech by Arnold Schwarzenegger I love, long video, I'd suggest just put it on in the background and listen in or just watch the whole thing.