After exercise, of course! Because half an hour after training is the peak demand in protein. It also depends on your own situation and how the foundation is.

Generally, middle and senior trainers may eat five meals a day and eat them separately, and the nutritional collocation of each meal is different.

If you have eggs, eat 20 egg whites every day, no more than 2 egg yolks.

It's good to eat one egg and four egg whites 20 minutes after the start of training, but it's also good to cooperate with high-carbohydrate foods, whole wheat bread and oatmeal.

If you want to buy protein powder, you can replace eggs. Eating too many eggs may not be suitable, but it will get better gradually. The training intensity should be enough.