I am 19 years old I work out 1 hour daily and mostly do weight training I take on gold standard whey protein usually within 30 min after workout I take 1 and a half scoop of protein powder with 700 ml water what is the recommended scoop I should take? Should I have protein powder before or after workout or both? And if both then how much each? Also I do leg day on Sunday after 24 hrs I feel pain on Monday morning and even till tuesday I know this is called delayed onset muscle how to recover quickly from DOMS? Its weird 1 hour of leg training can affect 2 days I can barely walk properly and I do not want to skip leg day please tell me recovery methods (i try to apply relispray and oil and warm water does not have much effect) thank you.