First of all, there is no necessary connection between practicing abdominal muscles and drinking protein powder. If you just practice abdominal muscles, you don't need too much intensity. Just watch your diet. There is no need to add protein. If you just want to "show off" your abdominal muscles, just do more aerobic fat reduction. Back to the topic, protein is generally divided into two categories: plant protein and animal protein. Plant protein is mainly soybean protein, and the gift packaging protein powder often seen in supermarkets is basically soybean protein. Protein in soybean milk and tofu is like this. Plant protein is generally cheaper and its nutritional value is not low, but if you want to gain muscle, you should mainly take animal protein. The sources of animal protein are basically meat, eggs and milk. Whey protein has the highest biological value among animal proteins, and is known as the "king of egg white". Its essence is extracted from milk (strictly speaking, it should be extracted from cheese), so it is the first choice for muscle gain. What the subjects should see in the bottle under the banner of muscle gain is whey protein. Whey protein can also be divided into concentrated whey protein, separated whey protein and hydrolyzed whey protein. The price and purity increase in turn, and the absorption and utilization rate is higher and higher (theoretically). The latter two basically do not contain lactose, and lactose intolerance is the best choice. Generally, whey protein powder is mainly concentrated whey protein, with a small amount of separated whey protein and hydrolyzed whey protein added, and the protein content is generally around 65%-80%. Some whey proteins can reach 85% or even 90%, which is more expensive. Remember to read the ingredient list when you buy it. There is also a kind of slow-release protein powder, which is generally advertised as "protein supply lasting for x hours". Its main component is casein, also extracted from milk. The biggest difference between whey protein and whey protein is the different absorption rate. Generally, whey protein is absorbed in theory for half an hour, but casein will react with gastric acid and agglomerate, and the absorption and decomposition speed will naturally slow down, generally lasting for six or seven hours (still in theory), which is more suitable for sleeping. Pure casein powder is still quite expensive. Although the common bsn red barrel and mp bucket protein are slow-release proteins, they are all mixed with whey protein, casein and egg protein, so they are cheaper. Finally, a wonderful protein powder, beef protein powder, as the name implies, its protein is extracted from beef. In fact, the biological value of beef protein is not as good as whey protein, or even worse than egg protein. Its advantage is that it contains a small amount of creatine and no lactose. Beef protein powder tastes strange. According to people who have drunk it, it tastes like ammonia. Feel the meaning of beef protein, how to say, try it for a change once in a while. As for the usage, whey protein is usually eaten immediately after practice. Be careful not to eat with some carbohydrates on an empty stomach, or you will waste protein. Sustained-release protein is suitable for sleeping and eating with meals. However, protein powder is not the only protein intake in a day, and three meals are indispensable. Plant protein and meat protein should be ingested. To sum up, whey protein is the first choice for muscle gain, and plant protein should also be ingested. Slow-release protein, beef protein and so on, have two spare money to try.