Your first priority is to start exercising on the regular, after which time, you’ll want to optimize your results with your post workout nutrition.
You’ll want protein to help repair & rebuild muscle.
Remarkably, you’ll want some carbs too. Whenever you ingest carbohydrate, your body responds by producing insulin. Typically, I suggest that we control insulin spikes since fat loss is less likely to occur in the presence of insulin. However, a spike in insulin is desired after a workout. Cell membranes are permeable and insulin can carry much needed energy and building blocks for recovery and repair/rebuilding of muscle.
A ‘shake’ is desirable because it will digest quickly. Avoid fats/fiber in your shake because it slows down digestion.
There’s no ‘perfect time’ or anabolic window for your shake, just have one when it works for you.
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