Casein+

Hello! I currently use legion protein as at the time was the best for my money. I do notice however it doesn’t mix very smooth. Always a bit clumpy. (I use fat free fair life milk). I do however really enjoy the taste is there another great tasting protein powder people suggest? NO pre bottled. I have had to may issues with those having recalls). (I take protein powder as I know my diet is low in protein naturally. And hitting my protein goal would’ve impossible without the protein powder)

1. I've found Whey Protein Isolate powders to be the best for this. There are some that are more juice-like with fruity flavors and basically become clear when mixed with water so I'd give those a try too. I like Legion brand. 2. I try to start & end my day with fruit + protein. Then ensure I always have some vegetables with any meals between. Pick whole grains like whole wheat bread, brown rice, whole wheat pasta, etc. over refined whenever possible. Though really most important aspects are total calories, protein, and fiber intake. 3. Look into the work of Dr. Lauren Colenso-Semple. She literally did her PhD on this topic and has gone on a TON of podcasts talking about training for women. Her IG could also be a good source of info. 4. Start VERY slow if you haven't been active for a while. If you're wanting to do resistance training just 2 or 3 days a week is enough for quite a while and helps you build the habit without overworking and burning out or even leading to injury long-term. If you're wanting good training plans I'd check out some of the free evidence-based routines in the `Getting Started` section here, there are splits from 2-6 days/week: [https://www.reddit.com/r/liftosaur/comments/1s6cs9p/](https://www.reddit.com/r/liftosaur/comments/1s6cs9p/) I'd start with the 2 or 3-day Full Body for now, they are more than enough for a beginner. After 6-12 months time if you feel like you want more and can still recover then you can try the 4-day Upper/Lower, but it's optional, the 3-day plan especially can be used long-term. If you run any of those programs in the Liftosaur tracking app it will even automate everything like the progression, deloads, and set volume based on your feedback and the latest evidence around building muscle. Takes out a lot of the guesswork, just follow along with the targets each week. I'd also check out the sample programs from the Muscle & Strength Pyramid 2nd and 3rd edition books by Dr. Eric Helms (a highly respected exercise scientists/researcher & pro natural bodybuilder) as more examples: 2nd edition: [https://rippedbody.com/programs](https://rippedbody.com/programs) 3rd edition: [https://muscleandstrengthpyramids.com/programs](https://muscleandstrengthpyramids.com/programs) Again the 2 or 3-day bodybuilding programs are where I'd start.

I usually use Optimum Gold standard whey vanilla for smoothies. Recently I have started using [Legion Casein+](http://rwrd.io/g54s8ak) for afternoon shakes (better satiety) and I heard that casein is better for baking. 🤷‍♂️