I just started to lift and I want to know how many grams of protein I need in a day?

On average with bodybuilding you should consume at least 1 gram of protein per pound of body weight every day for muscle growth to occur. The general amount is 1 to 2.5 grams taken over six to seven meals. Try to stay under 40 grams of protein taken within a 2.5-hour period.

      When are the best times to take protein shakes?

Some recommended times to have a protein shake:

• When you first waking up in the morning
  

• Before a workout
  

• Directly after workout
  

• Before bed
  

Protein shakes can also be used as a healthy snack and to add protein to a meal.

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