You need 1 to 1.5g protein per pound of weight. Deduct daily diet. Eat three to five servings. Use milk. Normal temperature. The best time is to get up. Before and after training 10 minutes. Before going to bed. On the day when you don't practice, your body is recovering synthesis. We need protein. I had dinner in the evening and went out to the gym for 30 minutes. Take 2 servings for the first time to see the effect. 10 minutes after training. Once before bed.