Different brands of protein powder have different concentrations and absorption.

In fact, in general, dilution is definitely better, because protein itself is not well absorbed, and if it is strong, it will increase appetite and the burden on the kidneys.

This amount of water is hard to say, because different brands of spoons have different sizes.

I generally recommend customers to eat a spoonful, because the amount of exercise is so large (1-2 hours), and eating a spoonful is enough.

According to the proportion of a spoonful (taking bsn brand as an example), a spoonful is about 350ml of water.