What is best to build muscle? Is take protein shakes before workout or after I do my workout?
I drink a high protein drink of 40g (isopure) after my workout then i have 1 cup of egg whites with breakfast. I have other things to eat as well but these two things are giving me the most protein in that meal
Sonething light with good carbs and protein before for energy, then protein right after. You have about 2 hours after weight training that your body directs whatever you eat towards rebuilding/bulking up on the muscles you just used. After 2 hrs food gets directed to more "essential for living" functions again.
I second Robert, don't forget to have carbs right after your workout as carbs help more than protein.
You should focus on your overall protein, carb fat and thus kcal intake.
This is way more important for your overall progress. Than having a shake before or after. Dont get me wrong, timing does to a degree matter. But it's not the most important thing to focus on! If your overal intake is too low, timing doesn't even matter.
There are however a few things which hold value.
Try to get protein in every meal you have. A good aim would be to try go for 20 grams per meal. This makes sure there is enough protein to get muscle protein synthesis optimal.
Eat a meal within 4,5 hours after your workout. The so called anabolic window isn't that narrow. But going to bed after a workout within food after it, isn't good for the gains.
Eat enough protein per kilogram of bodyweight. Make this higher when you are cutting bodyfat. I would say at arround 1,5 when you are bulking and at 2 grams per kg bodyweight when cutting down.