After have tracked my macros for about a month I realise I need to increase my protein intake. I eat 4 meals now where the last meal is somewhere between 7 and 8pm.
As I see it there are two options. Increase the protein with about 10g for each meal (already get enough leucin to start mps) or just take a protein shake 3 hours after my evening meal which would be 1-1,5h before bed.
Second option would be easiest to manage but is any option preferable over the other?
I would do the protein shake in this instance.