As long as you have half before, the other half can wait until after if you really need to. It’s designed to digest super-fast, so having it during training can help with performance and recovery during the workout, which is the biggest benefit to having it throughout.
Should be a little pencil icon towards the bottom of each post:
Depends a bit on how intense the Murph training is. If it’s a legit high-intensity workout (like running though modified Murph and pushing to improve your time), you might want a scoop of Plazma to prevent burning muscle. That’s one of the compromises to changing the training suggested in the program, bt it’s not a major issue.
If it’s relatively lower intensity (like just working the movements separately at a slower pace/lower volume), you can probably get away with just a Metabolic Drive shake shortly before, so you’re at least not running on fumes.
Make sure you’re taking weekly measurements. If/when progress on the scale slows down (due to muscle building), your measurements should still be dropping in the right places, which means it’s still working right on track.