I eat 5 meals during the day. I eat a tuna sandwich plus a piece of fruit around 4PM. I workout at 6:30PM - 7PM at my house. As soon as I finish I have dinner. How can I include a whey protein shake into my diet:
- Substitute the tuna sandwich with whey protein shake at 4PM
- Have the shake post workout and push the dinner 2 hours more, around 9:30PM-10:30PM
- Have the shake and dinner after workout.
I am losing fat right now so I take into account the calories I am consuming.