alright read it
Not necessarily a study, but a review,
From what i gathered peak IM leucine levels ar at 45 min after meal and begin to Diminish and then drastically lower after 2.5 hours,
so IMO based on that
Eat a solid meal wait 45 minutes, consume 1 serving recover pro 15 min pre workout and sip throughout workout.
Add another serving POST workout with 30-40g HIGH GI carbs to increase anabolic responce,
Wait 1.5 hours eat another meal, and have 1/2 serving recover pro 2 hours after each meal
So it seems as though Drinking it through out the day may be easier
2.8g lecine every 3 hours or so = about 25 g leucine,
5 Servings recover pro per day, should work well for you given your diet is clean and high in good protein
and if you dont eat many meats, look into Buckwheat, complete protein, 10g protein and 30-36 carb per serving,
Amaranth i believe is 28g carb, 7g protein per serving and is a complete protein as well.