Im 16, and I've been working out for a little over a year now. After lifting, I usually eat 6 chicken nuggets, yogurt, some various nuts (almonds, pecans, pistaschios etc.), raisins, beef jerky, and drink water. But now I bought some TopCare 100% Whey Protein. How much should I drink of that after lifting? And should I eat in addition to the protein shake or just leave it at that?
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