If you mainly do aerobic exercise, you don't need protein powder. A normal low-fat diet is ok, but there should not be too few carbohydrates. After aerobic exercise, you need a lot of carbohydrates to help your muscles recover.

If you exercise with anaerobic equipment, you should still eat some protein powder according to your weight. The maximum absorption of protein by bodybuilders is 2 grams of protein per kilogram of body weight every day, and the average person's word is 1- 1.5, which is very high. With your weight of 80KG, you need1.5g per kg, and you need120g of protein every day. 100g A whole egg contains about 10- 12g of protein. If it is pure egg white, 50g of an egg, excluding the weight of yolk and protein content, is at most 4,5g of protein. Even if three egg whites contain about 15g of protein, there is still a gap of 100g. Generally, a spoonful of whey protein powder can contain it.

Finally, in the initial stage of fitness, it is recommended to take a spoonful of protein powder after each exercise, and increase the intake of egg white and reduce the intake of fat (eat less high-fat and high-calorie meat such as pork and mutton) according to the normal diet of three or four meals.