The Evidence

Every recommendation, sourced.

The FirstCall protocol is built on peer-reviewed sports-medicine research — not marketing. Below, each element of the protocol is mapped to the primary literature behind it. Every citation is real and verifiable; if a claim can't be sourced, it isn't in the protocol.

Physician-reviewed · Citations verified July 2026

01

The protein target

What we doWe set a high daily protein target scaled to the athlete's goal weight (1.15–1.3 g/lb) to drive lean-muscle gain.

What the research showsProtein supplementation significantly increases muscle mass and strength during resistance training; the benefit rises to ~1.6 g/kg/day, with the confidence interval extending to ~2.2 g/kg/day for hard-training individuals.

02

Seven feeding windows (protein distribution)

What we doWe split the daily protein target across ~7 feeding windows through the day rather than 1–2 large meals.

What the research showsMuscle protein synthesis over 12 hours after training is maximized by ~20 g of protein every ~3 hours, and is greater than the same total protein taken as fewer, larger doses — distribution matters even at equal daily intake.

03

Creatine monohydrate, 5 g/day

What we doThe protocol includes 5 g of creatine monohydrate daily, no loading or cycling.

What the research showsCreatine monohydrate is one of the most effective and well-studied ergogenic aids for strength and lean mass. With appropriate supervision it is acceptable in adolescent athletes and represents a safer alternative to anabolic drugs.

04

Pre-sleep casein

What we doWe prescribe slow-release casein protein before bed.

What the research showsCasein ingested before sleep is digested and absorbed overnight and raises muscle protein synthesis by ~22%, improving overnight recovery; over a training program it augments gains in muscle mass and strength.

05

Collagen + Vitamin C for joints & tendons

What we doThe protocol times a collagen + vitamin C dose ~60 minutes before training.

What the research showsVitamin C–enriched gelatin taken before intermittent exercise roughly doubles markers of collagen synthesis, supporting tendon and ligament resilience and a role in injury prevention.

06

Clean fuel — NSF Certified for Sport

What we doEvery supplement we use is NSF Certified for Sport, third-party tested for banned substances.

What the research showsA substantial share of dietary supplements are contaminated with undeclared prohibited substances (systematic reviews report on the order of ~28% or more in some categories). Independent third-party certification is the recommended way to reduce that risk — critical for young athletes.

07

Female-athlete safety (RED-S screening)

What we doFor female athletes we screen directly for under-fueling — estrogen, cycle, and bone health (RED-S / the Female Athlete Triad).

What the research showsLow energy availability (under-fueling relative to training) impairs reproductive and bone health and performance — the clinical basis for screening menstrual, hormonal, and bone-density markers in athletes.

08

Fuel the work — energy availability & carbohydrate

What we doWe set calories to the athlete's goal and load carbohydrate around training — you cannot build lean mass or preserve speed while under-fueled.

What the research showsThe Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM joint position establishes adequate energy availability as the foundation of performance, with carbohydrate needs of ~3–12 g/kg/day scaled to training load and protein of ~1.2–2.0 g/kg/day.

09

Nutrient timing — the training window

What we doWe prioritize protein and carbohydrate in the pre- and post-workout windows, treating the post-workout feeding as the highest-priority window of the day.

What the research showsThe ISSN nutrient-timing position stand concludes that protein (~0.25–0.40 g/kg) and carbohydrate around exercise support muscle protein synthesis, glycogen resynthesis, and recovery, with the extended post-exercise period most important for adaptation.

10

Hydration & electrolytes

What we doWe push most athletes to 130–150 oz of water per day and add an electrolyte formula — hydration status directly limits speed, strength, and recovery.

What the research showsThe National Athletic Trainers' Association position statement establishes that both hypohydration and overdrinking impair performance and raise health risk, and provides individualized fluid- and electrolyte-replacement guidelines for the physically active.

11

Vitamin D sufficiency

What we doWe supplement maintenance vitamin D because most athletes — especially indoor and northern-latitude — run sub-optimal, affecting bone health, immunity, and muscle function.

What the research showsReviews of vitamin D in athletes report a high prevalence of insufficiency and link correcting low status to gains in muscle function, bone health, and reduced illness, with performance benefits concentrated in initially-deficient athletes.