how much should i take

[gallagher771]

stats
24
6'2
210
BF 11%
training for 4 year

okay so here are my questions

1. how many grams of protein should i have (before bed with Casien)

2. how many grams of glutamine should i have after wrkout

3. and i just got some scivation xtend and it says to take 4 scoops mix with water but it says to sip it throughout the day im a little confused there

[juicyjayjay]

1. 210-300g protein intake daily. 25-30g is enough before bed (casein)
2. I think glutamine is just beneficial for gut health.
3. they say take it throughout the day so you can take more doses and buy many bottles. if you eat a well-balanced diet then BCAA isn't needed. Otherwise just get in a protein shake post-workout or food source. Otherwise if cutting take BCAA before cardio and after.

good luck