Water consumption Consuming the appropriate amount of water can improve performance and health. We recommend 0.5 oz of water per pound of bodyweight per day. This would mean a 200lb individual would consume 100oz of water per day. This amount of water should be spread throughout the day. Avoid drinking water close to bedtime. Protein Protein is the most important nutrient for building and repairing muscle. We recommend consuming 0.6-1.0g of protein per pound of bodyweight per