The first thing i do in the gym is do a warm up in the treadmill for 10mins then lift weights then do cardio again for 30 mins. My target is to lose my fats and gain muscle, when is the best time to drink my protein shake? after lifting and b4 cardio or after the whole workout session?
The best time to take a protein shake is 15-45 minutes after your total workout. That means after weights, cardio, even ab work. Your body will absorb the protein the most tat that time and will also need the carbs to replenish the ones used during the workout
right after, but before works too as long as its in your system within a half hour of working out for best results, I just don’t like that full drink in my stomach while lifting weights. But I eat hard boiled egg whites and some water before and the shake after.
If this workout is happening first thing in the morning, or if you haven’t eaten for a few hours before the workout, you should drink a small amount of juice (4-6 oz) or eat a piece of fruit (small banana) 15-30 minutes before your workout so you will have plenty of energy. You should drink the protein shake after the whole workout session.
right after workout together with some high glycmic carbs.
Best thing to do is take some Dextrose right after workout, then wait 15 minutes and take the whey shake.
It is ok to do cardio after workout, however it might pay to do the cardio in the morning. If your goal is to lose fat and maintain or even gain muscle it is better to do HIIT cardo for about 15 minutes (on non lifting days) opposed to low intensity cardio for fat loss right after workout.
Keep proteine intake and good fats intake high and carb intake moderate (take mainly low glycmic carbs) except right after workout and maybe at breakfast, and keep lifting as heavy as u can this will also help the muscle gain during the fat loss or cutting phase.
some time after your whole workout, that is when your body is depleted and will take the nurishment it gets from the shake.