Methods utilizing either bite-size nutritional products or large individual protein doses for customized protein intake are provided. In a general embodiment, the present disclosure provides a method of providing nutrition to an athlete. The method comprises providing a protein-based regimen that can alter the availability of amino acids to the athlete without providing different types of fast or slow type proteins (e.g., whey or casein, respectively) and providing personal guidelines for consuming protein-based products that comprise the protein-based regimen while exercising.
