Protein supplements include animal protein and plant protein. Animal protein suggests eating beef and mutton. Compared with pork, beef and mutton have higher nutritional value and are not easy to gain weight. But you said eating meat at night was terrible. You should be vegetarian at night and eat meat at noon. Working protein suggests drinking soybean milk. Absolutely good. A few hundred dollars can buy a soymilk machine and squeeze it yourself. It will be completed in 10 minutes. Still safe and secure ~ ~

Let's talk about this morning. It is understandable that everyone is rushing to work in the morning, but it is irresponsible to eat only steamed bread. Nothing but carbohydrates, vitamins and protein. I suggest getting up in the morning and using the washing time to beat soybean milk, and then taking it in a bottle. Can't you drink it after exercise? ~ You can take an apple and eat it sometime. It won't take a few minutes. People often eat apples by subway.

Ps Asians generally don't adapt to milk, so you can try yogurt. After all, milk is still a good thing