1. It is best to take it twice a day: once before training 1 hour and once within half an hour after training. Protein powder can be taken before and after training. Taking protein powder before training can appropriately increase the level of amino acids in blood and prevent muscle from decomposing during training. Because a large number of amino acids in the blood will be consumed during training, at this time, in order to maintain the level of amino acids in the blood, the human body will break down muscles to provide amino acids. Taking protein powder after training can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.

2. Eat by weight. If your goal is to gain muscle, you should consume 1.5-2g/kg of animal protein every day. If you weigh 85kg, you should take 127.5- 170g of protein. Of course, these protein doesn't mean eating the same weight of protein powder, and these protein also include protein obtained from normal diet. The meat in your diet contains protein, so you should remove that part of your diet from the weight of protein powder. If you eat 1.20g every day as the man said, you will get at least a considerable amount of protein every day. Too much protein will be converted into fat, and too much will be excreted with urine for a long time, leading to osteoporosis. Protein needs insulin to get into the cell. If you want to eat protein powder after training, it's best to mix it with some digestible carbohydrate (white bread or juice banana) protein powder, mainly to supplement protein's. Generally speaking, protein is the material basis of all life, an important part of body cells and the main raw material for the renewal and repair of human tissues. Improve immunity, resist fatigue, help growth and development, help recovery after postpartum illness and so on.