GNC AMP PROTEIN TIMELINE & MEAL PLANNER


Understanding the difference between whey and casein is the first step in choosing which type of protein might be right for you. The next step is to figure out when to incorporate GNC AMP proteins into your meal plan.
Current data suggests that the dietary protein intake necessary for protein turnover and to support metabolic adaptation, repair and remodeling generally ranges from 1.2 to 2.0 g/kg/day.1 Higher intakes may be helpful for short periods of intense training, or when total calorie intake is reduced. However, there is more to it than simply meeting your daily gram requirement. When to eat your protein is just as important as how much you eat in a day. Eating too much protein at one time can leave you feeling full, resulting in less room for other necessary nutrients. Eating too little protein can lead to muscle protein breakdown, or limit your ability to build new muscle tissue. To make sure you get the most out of the protein you eat, it’s helpful to follow a meal plan that spreads moderate-amounts of high-quality protein across the day, including the minutes following strenuous exercise sessions. Aim to eat a similar amount of protein at breakfast, lunch and dinner—as well as incorporating a moderate amount with snacks.
The guide below shows how an athlete training at high intensity—four or more times a week for over 45 minutes; strength training and/or strength & cardio training combined—can strategize their protein intake based on the timing of workouts to maximize muscle protein synthesis.
Morning Exerciser
Breakfast Include a balance of carbs, protein and fat.
Women
20g PROTEIN FROM:
3oz ham, or 2 eggs
or ¾ cup Greek yogurt
Men
25g PROTEIN FROM:
3oz ham, or 2 eggs + 1oz cheese
or 1 cup Cottage Cheese
Pre-Workout Take 30 minutes before training
GNC AMP Wheybolic Post-
Workout
GNC AMP Wheybolic
Women
POST-WORKOUT RECOVERY SHAKE:
½ scoop powder + 1 cup milk
+ 1 banana = 21g protein
Men
POST-WORKOUT RECOVERY SHAKE:
1 scoop powder + 1 cup milk
+ 1 banana = 30–35g protein
Late Lunch Include a balance of carbs, protein and fat
Women
20g PROTEIN FROM:
3oz roast beef, turkey breast or tuna
Men
5–30g PROTEIN FROM:
3–4oz chicken, tuna, roast beef or fish
Women
20g PROTEIN FROM:
3oz ham, or 2 eggs
or ¾ cup Greek yogurt
Women
POST-WORKOUT RECOVERY SHAKE:
½ scoop powder + 1 cup milk
+ 1 banana = 21g protein
Women
20g PROTEIN FROM:
3oz roast beef, turkey breast or tuna
Men
25g PROTEIN FROM:
3oz ham, or 2 eggs + 1oz cheese
or 1 cup Cottage Cheese
Men
POST-WORKOUT RECOVERY SHAKE:
1 scoop powder + 1 cup milk
+ 1 banana = 30–35g protein
Men
5–30g PROTEIN FROM:
3–4oz chicken, tuna, roast beef or fish
GNC AMP Sustained Protein Blend After
Work
GNC AMP Sustained Protein Blend
Women
AFTER WORK SHAKE:
¾ scoop powder + water
= 20g protein
Enjoy with a piece of fruit!
Men
AFTER WORK SHAKE:
1 scoop powder + water
= 25g protein
Enjoy with a piece of fruit!
Dinner Include a balance of carbs, protein and fat
Women
20g PROTEIN FROM:
3oz chicken, tuna, beef or fish with 1 cup beans topped with 1oz cheese
Men
30g PROTEIN FROM:
4oz chicken, tuna,
beef or fish
GNC AMP Sustained Protein Blend Evening
Snack
GNC AMP Sustained Protein Blend
Women
EVENING SNACK:
¾ scoop powder (or casein blend)
+ water = 20g protein
Enjoy with a piece of fruit!
Men
EVENING SNACK:
1 scoop powder (or casein blend)
+ water = 25g protein
Total
Protein
Women
FEMALE:
121 grams/day (1.9g/kg/day)
Men
MALE:
170 grams/day (1.9g/kg/day)
Women
AFTER WORK SHAKE:
¾ scoop powder + water
= 20g protein
Enjoy with a piece of fruit!
Women
20g PROTEIN FROM:
3oz chicken, tuna, beef or fish with 1 cup beans topped with 1oz cheese
Women
EVENING SNACK:
¾ scoop powder (or casein blend)
+ water = 20g protein
Enjoy with a piece of fruit!
Women
FEMALE:
121 grams/day (1.9g/kg/day)
Men
AFTER WORK SHAKE:
1 scoop powder + water
= 25g protein
Enjoy with a piece of fruit!
Men
30g PROTEIN FROM:
4oz chicken, tuna,
beef or fish
Men
EVENING SNACK:
1 scoop powder (or casein blend)
+ water = 25g protein
Men
MALE:
170 grams/day (1.9g/kg/day)
* TOTAL PROTEIN FEMALE 121 grams/day (1.9g/kg/day) MALE 170 grams/day (1.9g/kg/day)


EVENING EXERCISER
GNC Sustained Breakfast Include a balance of carbs, protein and fat.
Women
25g PROTEIN FROM:
3oz ham, or 2 eggs + 1oz cheese,
or 1 cup Greek yogurt
or GNC AMP Sustained Protein Blend smoothie
Men
25g PROTEIN FROM:
3oz ham, or 2 eggs + 1oz cheese
or 1 cup Cottage Cheese
or GNC AMP Sustained Protein Blend smoothie
MID-MORNING SNACK
Women
MID-MORNING SNACK:
A balance of carbs + 20g protein
Men
MID-MORNING SNACK:
A balance of carbs + 25g protein
LUNCH Include a balance of carbs, protein and fat
Women
LUNCH:
A balance of carbs + fat + 20g protein
Men
LUNCH:
A balance of carbs + fat + 25g protein
PRE-WORKOUT Take 30 minutes before training
Women
25g PROTEIN FROM:
3oz ham, or 2 eggs + 1oz cheese,
or 1 cup Greek yogurt
or GNC AMP Sustained Protein Blend smoothie
Women
MID-MORNING SNACK:
A balance of carbs + 20g protein
Women
LUNCH:
A balance of carbs + fat + 20g protein
Men
25g PROTEIN FROM:
3oz ham, or 2 eggs + 1oz cheese
or 1 cup Cottage Cheese
or GNC AMP Sustained Protein Blend smoothie
Men
MID-MORNING SNACK:
A balance of carbs + 25g protein
Men
LUNCH:
A balance of carbs + fat + 25g protein
GNC AMP Sustained Protein Blend POST-
WORKOUT
GNC AMP Wheybolic
Women
POST-WORKOUT RECOVERY SHAKE:
½ scoop powder + ½ cup milk
+ 1 banana = 20g protein
Men
POST-WORKOUT RECOVERY SHAKE:
1 scoop powder + 1 cup milk
+ 1 banana = 30–35g protein
Dinner Include a balance of carbs, protein and fat
Women
DINNER:
A balance of carbs + fat + 35g protein
Men
DINNER:
A balance of carbs + fat + 30g protein
GNC AMP Sustained Protein Blend EVENING
SNACK
GNC AMP Sustained Protein Blend
Women
EVENING SNACK:
½ scoop powder (or casein blend)
+ water = 12g protein
Men
EVENING SNACK:
1 scoop powder (or casein blend)
+ water = 25g protein
Total
Protein
Women
122 grams/day (1.9g/kg/day)
Men
170 grams/day (1.9g/kg/day)
Women
POST-WORKOUT RECOVERY SHAKE:
½ scoop powder + ½ cup milk
+ 1 banana = 20g protein
Women
POST-WORKOUT RECOVERY SHAKE:
1 scoop powder + 1 cup milk
+ 1 banana = 30–35g protein
Women
EVENING SNACK:
½ scoop powder (or casein blend)
+ water = 12g protein
Women
122 grams/day (1.9g/kg/day)
Men
POST-WORKOUT RECOVERY SHAKE:
1 scoop powder + 1 cup milk
+ 1 banana = 30–35g protein
Men
DINNER:
A balance of carbs + fat + 30g protein
Men
EVENING SNACK:
1 scoop powder (or casein blend)
+ water = 25g protein
Men
170 grams/day (1.9g/kg/day)
* TOTAL PROTEIN FEMALE 122 grams/day (1.9g/kg/day) MALE 170 grams/day (1.9g/kg/day)
Men: Based on 200lb (91kg) male
Women: Based on 140lb (64kg) female
References

1 Thomas DT, Erdman KA, et al. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-528.

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