1. If you want to lose weight and exercise, you can eat 20 grams of muscle protein powder every day; 40 grams to be taken immediately after exercise.

2. If you want to exercise large muscles, take 40 grams of muscle-increasing protein powder every day. If you do exercise that day, it is recommended to take 20g before training and 60g after training.

During muscle gain, the principle of diet

1, calorie intake increased 10%-20%.

The calorie intake during muscle training will be higher than usual, because the calories are consumed in the process of fitness, and muscles need to get enough energy after training to repair quickly.

2, per kilogram 1.5-2g protein.

During muscle building training, the body's demand for protein will increase. Muscle growth needs sufficient amino acids to provide raw material support, and appropriate carbohydrates to provide metabolic power. Therefore, in addition to eating more high-fiber and natural fruits and vegetables, protein and carbohydrates should be supplemented reasonably, and the ratio of carbohydrate: protein: fat should be 5:3:2.

3. Change the three-meal diet to multiple meals.

During muscle gain, your calorie intake will increase. In order to improve the absorption rate of food, it is recommended that you eat several times. Protein is divided into multiple meals and supplemented in multiple time periods, which is much more effective than one-time intake and contributes to muscle growth.