1, you can drink protein powder and whey protein powder within three to five minutes after training.

2. You can also drink milk and soybean milk, as well as juice and water.

3. After training for half an hour, you can eat egg white and toast.

4. After one hour, you can eat some lean meat.

However, it should be noted that while supplementing protein, sugar is also needed. Because it helps to synthesize muscles and preserve protein.