Protein demand: non-sports day: 0.9 g x your weight kg; Aerobic day: 1.3g x your weight kg; Strength training day: 1.8-2.0g x your weight kg. For example, if a person weighs 70kg, the added protein in these three cases is 65 g, 9 1 g and 140 g respectively. A person will consume about 50-60 grams of protein in a normal diet. Additional protein can be supplemented with protein powder, which can be purchased at PQfitness, etc. A spoonful of protein powder contains about 25g of protein.

Drinking methods: soak cereal, mix with milk, mix with sports drinks, etc. (You can't exchange it with hot water)

Drinking time: drink half of the same crowd before and after exercise; Exercise for 30 minutes, and people who lose fat and gain muscle will finish a sip. (Record the protein powder that should be ingested on that day as a copy)

Take vitamin B every day. Because the ingested protein will be decomposed into amino acids, amino acids need some trace elements in the process of synthesizing muscle protein. At this time, vitamin B should be supplemented, otherwise it will cause oral ulcer to get angry. Composite size b is recommended.

By the way, the protein powder you bought by Tomson Bianjian is not suitable for fitness. It is a health product. Fitness food is generally muscle technology or Upton, you can check this yourself.