Generally speaking, it is recommended to eat within half an hour after exercise, so that you can build big muscles. If you want to lose weight, it is best to take whey protein within 40 minutes after exercise. Remember not to eat on an empty stomach, because eating protein on an empty stomach will be broken down and cannot be absorbed well. You can't eat too much, because the daily intake of protein is limited. If you eat too much, you will eat for nothing. Can't use hot water, because hot water will destroy protein. Also, avoid taking it with acid to produce insoluble clots, which will affect the digestion and absorption of protein. Personal advice, if you don't want to eat protein powder. Eggs and chicken legs can be boiled in water, and the chicken skin should be removed when eating chicken legs. I am also a sports fan, so we can learn more from each other in the future.