Hello, protein powder is not recommended. Amateurs suggest supplementing protein with food, such as egg white, chicken breast, fish and beef. Supplementing muscles with food will last longer, because ordinary amateurs don't have to replace their body muscles with those of professional bodybuilders. Of course, if they are bodybuilders, they will eat protein powder. In fact, if you think about the current feed, you will know the difference between it and the daily necessities you find to eat. Let's share a fitness recipe. The amount of exercise is four days a week, and the muscles of all parts of the body are exercised once. Each part has four actions, and each action has at least three groups. Each group is about 12 times exhausted. You can adjust your diet according to your own amount of exercise and supplement enough protein. Hope to adopt.