Of course anonybrah.
First let’s get back to the basics ->
When you finish a workout, you deplete glycogen (energy used by the muscles) and you broke down muscle tissues. Your body will need to refill your glycogen reserve before acting on your muscles.
This is why people often eat food that is high in simple carbohydrates (a banana works great here or a supplement like dextrose) -> http://www.gymaholic.co/nutrition/carbohydrates-fuel-your-body.
5-10 minutes after consuming your simple carbohydrate post-workout, you will have to consume food high in protein. This is what will build and repair muscle tissue, so this is IMPORTANT !!! This is the best moment to consume your whey protein ->
(if you don’t have protein powder, take 150g of chicken or tuna ->
anything high in protein)
Remember that the period post-workout (30 minutes) is the moment where you must consume food high in protein. This period is called the “anabolic window”. If you miss it, consider your workout wasted (srs).
If you succeed the things above, congratz anonybruh, you just passed level 2 paladin