Hello, I'm a personal trainer. Let me answer your question. If you want to gain muscle, my personal advice is to drink after training. Half an hour after training is the best time for you to absorb. You can drink a little slow-release protein powder before going to bed, and you can drink it or not in the morning. Again, don't rely too much on protein powder or muscle powder. They are auxiliary and mainly rely on natural diet. Eat less and eat more, and eat more quality protein!