Generally speaking, within half an hour, I read in the EAS brochure that it is best to supplement protein powder within half an hour after exercise, which is the best time for protein to absorb, and the absorption effect is getting worse and worse as time goes by. In the initial stage of fitness, in fact, everyone's amount of exercise is different, so it is impossible to tell you an accurate figure here. Protein, of course. If you just exercise, you should eat two or three eggs, and the yolk should eat at most two a day. At the same time, you should also supplement the right amount of carbohydrates.