They are especially beneficial after a workout and also right before going to bed. If you would like to drop fat and build muscle at the same time, you should just consume one per day. If you wish to gain mass along with muscle, on the other hand, you can consume up to three each day. When training, high reps and a good number of sets will show the best results. Do fifteen lifts before taking a one minute break. The lactic acid in your muscles will continue to flow and as a result, muscle growth will be stimulated.