You late evening shake should be a complex protein (6 proteins) such as USN Pure Protein IGF-1 (both IGF-9 and Hydro-6 have bed discontinued, but may be available in the trade for a short period of time until stocks sell out). This complex protein source digests over a longer period of time, ensuring that you protect your lean muscle tissue during your sleep cycle, preventing catabolism and enhancing recovery.

100% Whey Protein is a fast digesting (2 protein source) supplement that can be used immediately upon waking, with breakfast, as a mid-morning and mid-afternoon snack during the last 4 weeks of the Challenge and as a post-workout snack to enhance recovery. It is very versatile as a product because of its varied use, however, it should not be taken pre-bed because it can affects tryptophan uptake and the high BCAA content in the blood-brain barrier that may have a negative effect on your sleep cycle.

Regards, Gareth