If you do a lot of exercise and join each strength training for more than three hours, then you should drink a spoonful, about 20 grams, before exercise, then another spoonful half an hour after exercise and another spoonful before going to bed. Take about 60 grams a day. Take each spoonful with a glass of water or a bag of milk. The water temperature should not be higher than 40 degrees, otherwise it will destroy the structure of protein. But if the protein powder you buy is not very pure, it may not dissolve without adding water, so you should add more water at this time. It is suggested that the purer the protein powder, the better. At present, the pure protein powder on the market has exceeded 95%. Also, the dosage of protein powder should not exceed 80 grams a day, which will cause an excessive burden on the kidneys and may also cause urinary protein. One spoonful a day is enough when you don't exercise.