Protein must be supplemented after fitness, especially after heavy equipment strength practice. You can drink whey protein powder if you can. But eating eggs often is also a good way to supplement protein.

Choose boiled eggs, only eat egg whites, not yolk, because the cholesterol content is too high for human body to absorb (normal people can only absorb 1-2 eggs a day). How to eat egg white depends on your training intensity and amount of exercise. Generally, novices or people who have just started to practice muscles will not exercise much. Eating 4-5 egg whites is enough. Later, with the increase of your muscle exercise degree and size, you can eat more egg whites after exercise. Control the time and just eat within half an hour after exercise. -