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Yes, a protein dose near training supports muscle repair; aim ~0.3–0.5 g/kg around workouts and about 1.6 g/kg per day.

Yes, drinking a protein shake without exercise is fine when your total protein and calories match your daily needs.

Yes, sipping a protein shake during training can work, but most people do just as well with 20–40 g before or after.

Have a protein bar within 1 hour after training for recovery; pre-workout works too if your last meal was 2–3 hours ago.

Yes—if you trained without a recent meal, take 20–40 g of post-workout protein; if you ate 1–2 hours before, eat within the next 2 hours.

No—raw eggs before a workout add safety risks and don’t improve protein use compared to cooked eggs.

Yes, electrolyte timing around a workout matters—sip some before, top up during longer sessions, and replace losses after.

Yes—wearing a face covering at the gym can lower respiratory virus risk and is safe for most healthy people during light to moderate sessions.

Yes, a post-op hernia support belt can ease pain and help movement after repair, but it’s short-term and should follow your surgeon’s plan.

Yes, pre-workout sauna time can help warm muscles when kept short, hydrated, and moderate in heat.