I've been on an introductory fitness routine for several months to slim down. I've managed to lose 30lb (down to 180 from 210, I'm 6' 1" so this puts me to the upper limit of my BMI), and I've developed some muscle. I'd now like to start researching supplements to build mass (not a lot, just enough to fill out my shirts better), and find out the best time to ingest nutrients to optimize the availability of them during my workout. Is it better to take my shakes before or after exercising ? One hour apart ? 2 ? 3 ? Please forgive my ignorance, this is all really new.
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The best time to take protein shakes is within half an hour after exercise. I actually take it right after my last set even before I take my shower. Also taking a shake during the day is recommended because your body needs a lot of protein when working out.
Link with a study about when it's best to eat protein (immediately after your work out):
If you're taking creatine it's normally advised to take it 30-45 minutes before training.
Normally, supplement labels have an advisory on when to take them.