First of all, you don't feel sore because your method is wrong. When you can't feel, you should try other movements to practice the same muscle, because this muscle has memory. After a long time, the muscles get used to it, and then it doesn't work. For example, if you have been doing chest training with bench press, you should change your posture or method. For example, switch to a bird, fix the chest pusher, or switch to a light weight many times, because your muscle endurance is not enough to do a few things.

Whey protein should be supplemented immediately after training, 20 grams per day (general training) and 50 grams per day (heavy exercise)

It is recommended to supplement sugar in moderation during exercise. When the sugar is used up, the muscles will be used up. Therefore, it is very important to supplement sugar in time during training.