Fitness protein shakesssss

[Ghostllie]

Alright guys i need help, i have one of these bottles wherever the picture is at and i also have some of this protein powder. now i was just wondering how much protein should i be using and how full should i fill my cup? also when should i drink my shake before or after my cardio workout? one last thing, milk or water?

 

[Koala_Steamed]

No idea, what does the package say?

Probably drink it after your cardio tho, otherwise you will feel too full to do anything

 

[TwilightPrinze]

Mostly it i on the package how to use it best.