If you want muscle mass, you have to consume proteins and lift weights. You consume more proteins than carbs after you lift weights. When you work out, you will shed proteins, so you have to eat alot to replace them.
You build muscles because you want to be stronger as you age, not because it looks good. You should also keep your cardio for a healthy heart.

Right after

Research is that it does not matter at all. Before or after. Just do it.

Also, since you want to gain, I highly suggest reading up on macros and lifting. Cardio is for cardio health. You need to lift heavy, eat more, and eat more protein. If you’re a woman, check out IIFYMwomen dot com . If you’re a guy, check out Precision Nutrition. There are too many dangerous bros giving advice and IME they are often narcissistic and mean. PN is safe and sane.

Just after lifting. No need to take it after cardio. But do get your protein number in throughout the day. Timing just isn’t as important on cardio days.

Take a pre-workout before and then protein after to repair muscles.

Anonymous wrote:I am trying to gain weight and strength/muscle mass. I run and do peleton in the late afternoon. Should I have a portein shake before or after exercising to optimize gain? Any other tips? Thanks.

Timing of your protein intake doesn’t matter as much as getting in your total intake by some point every day.

You’re not going to gain weight running and doing peloton. You can do those things still, but you’re going to need to eat a lot more and lift weights.

Anonymous wrote:I run in the morning. I don’t eat anything before, and have a big green protein smoothie afterwards.

And how much weight have you gained doing that?

OP, peloton and running are not a way to gain mass. You should lift heavy and have some protein both before and after. Not necessarily immediately before and after but within 1-2 hours. And you need to eat in surplus for any gain to happen.

Anonymous wrote:I run in the morning. I don’t eat anything before, and have a big green protein smoothie afterwards.

No one is gaining muscle mass by running

Anonymous wrote:I've heard you need protein AND carb after workout for optimum muscle building. The carbs are needed to help deliver the protein into the muscle. I heard it from a body builder...but have not done research myself on the subject. Perhaps look into it if gaining muscle is your goal

It helps to fuel right after a workout, but overall the most important factor when looking to gain weight or muscle is eating in a calorie surplus while lifting heavy enough to gain muscle.

I run in the morning. I don’t eat anything before, and have a big green protein smoothie afterwards.

I've heard you need protein AND carb after workout for optimum muscle building. The carbs are needed to help deliver the protein into the muscle. I heard it from a body builder...but have not done research myself on the subject. Perhaps look into it if gaining muscle is your goal

Standard is to make sure you have enough energy to exercise, so that could mean carbs before, then protein afterwards to repair muscle. But really, as long as you get enough food, chances are that you don't have to eat anything special or at any special time. Once you have worked out reasonably hard 2-3 times a week for 6 months or so, then you might want to think about protein shakes and such.

I am trying to gain weight and strength/muscle mass. I run and do peleton in the late afternoon. Should I have a portein shake before or after exercising to optimize gain? Any other tips? Thanks.