Im a little unsure about one thing. After the weightlifting, should I have only meal or both the meal and shake?
My shake is: 30gram protein and 227 cals.
My meal is around: 500 cals, 32 gram protein and half avocado + 1 glass milk or water. I eat 5 meals per day. 500 cals each.
Am I not wasting if I intake both of them?