You’re already putting in the work-20+ hours a week of lifts, practice, and travel. Your program is locked in. Now stack the one variable that turns effort into real, measurable gains: protein.
This is physiology, not hype.
Table of contents
PART 1: What Is Protein & Why It Matters
Protein is raw material.
20 amino acids → rebuild muscle fiber.
Leucine → triggers muscle protein synthesis (MPS).
Hit your target = net gains, session after session.
PART 2: Best Sources (Ranked for Convenience + Quality)
Whey Protein 30g/scoop | Fastest absorption. ~3g leucine per serving. Use: Post-practice, between classes, pre-bed.
Whole Eggs6g/egg | 1.0 leucine/egg. Bioavailability score: 100. Use: Breakfast bulk-4 eggs + toast = 24g.
Chicken Breast26g/3oz | Zero carbs, high thermic effect. Use: Meal prep Sundays-grill 2 lbs, done.
Greek Yogurt (Plain, 2%)20g/cup | Casein + whey blend, gut support. Use: Nighttime-1 cup + berries.
Lean Beef (90/10)22g/3oz | Built-in creatine + heme iron. Use: Lunch-stir-fry with rice.
Canned Tuna20g/3oz | 100 kcal, zero prep. Use: Cutting phase-drain, mix with rice.
PART 3: How Much Do You Need?
1g protein per lb bodyweight.
150 lbs → 150g
180 lbs → 180g
210 lbs → 210g
Track it. MyFitnessPal or a notebook. Food first, powder to close the gap.
PART 4: When to Take It
Post-workout = prime time.
0–30 min window: MPS peaks.
Fast-digesting whey = 25g hits bloodstream in <20 min.
30g whey
6.7g BCAAs
Digestive enzymes
No banned substances, zero fillers
One scoop in water or milk post-training = instant recovery edge.
The Bottom Line
Fuel smart. Recover faster. Perform stronger.
Keep SIXSTAR 100% Whey Protein+ in your locker. One scoop = 10–15 chicken strips you don’t have to cook.
