Shred T3x On the other, my body's nutrient demands are not the same on days when I train compared to days that I do not. I do not want to be low on any nutrient if my body needs it. There are people who take a double dose in days of high physical demand, one in the morning and one in the evening. The good thing about multivitamins is that most nutrients, such as vitamin C or B, which are soluble in water and can be excreted very easily if your body already has enough. Protein shakes We all know that to gain muscle we need to eat a lot of calories and, especially, a lot of protein. The rule for the consumption of protein is to consume between . and . grams per kg of weight. With any plan to get volume, you will need to spread those calories in several shots during the day to keep your metabolism at a high level and your consumption of stable nutrients.