
1. in terms of reps, i would just try to do everything to failure (reps in reserve is a thing, but hard to gauge as a beginner). 2-3 sets max. 2. depends what type of protein powder if it’s whey isolate or not. generally though, i’d just drink it after because it takes more time for protein to break down. ideally, you want to be eating fast-digesting carbs for your pre-workout, e.g. rice cakes, fruit; the amount you should depends on BW (you can search this up).