Hello: Ordinary people need to consume about 1 g protein per kilogram of body weight every day, and fitness people need to consume about 1 g protein per kilogram of body weight every day.

You need about 2 grams of protein. (it can be calculated according to weight. ) There are two ways to supplement it.

1 from daily diet 2 is daily diet+protein powder, as well as vitamins and minerals.

Fitness diet plan reference: (my personal diet plan)

Breakfast: a bowl of oatmeal, three slices of whole wheat bread, four egg whites, 1 fruit.

10 am Dining: Two pieces of bread and a glass of orange juice.

Lunch: staple food 150g, chicken breast 200g, vegetables 200g, and proper amount of fruit.

30 minutes before afternoon training, add 30 grams of protein powder (dissolved in warm water and skim milk) to drink.

Taking protein powder before training can appropriately increase the level of amino acids in the blood and prevent the training process.

The muscles are broken down.

After training: add 40 grams of protein powder. Take it with warm water or milk. A banana.

Taking protein powder after training can quickly replenish muscle tissue and repair the problems caused by training.

However, damaged muscle fibers make muscle tissue repair quickly and then grow.