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Fueling the Gains: Franco Cavaleri's Protein Bracketing Method

Fueling the Gains: Franco Cavaleri's Protein Bracketing Method

Looking to support bigger mass and elevate your workout?

Franco Cavaleri unveils his game-changing protein strategy.

Pre-Workout Primer: Building the Foundation with Protein

Franco shares his pre-workout ritual—protein bracketing. Before hitting the gym, he opts for whey protein isolate or concentrate in water, keeping the glycemic index low. With a modest half scoop, and roughly 15 to 20 grams of protein, this sets the stage for an effective workout.

Intra-Workout Boost: Sustaining Momentum with Protein Encore

An hour and a half post-workout, Franco reinforces his routine with another protein drink—consistency being key. Sticking to whey protein, the protein intake now increases to 45 to 55 grams. This second bracket ensures sustained muscle support and aids in the recovery process.

Tailoring for Mass: Customized Protein Dosage

Franco acknowledges diverse fitness goals, especially for those aiming for substantial mass. For younger individuals, he suggests adapting the protein dosage. Consider 30 to 40 grams before the workout and a robust 60 to 65 grams post-workout—tailoring the approach to individual body compositions and aspirations.

"Strategic protein bracketing is like fine-tuning your body's engine for optimal performance and growth."

Curious about the science behind Franco's protein bracketing method? Dive into the full video on YouTube to grasp the nuances. Visit to discover innovative solutions merging science with fitness.

Franco's books, offering additional insights, are available at

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