If the goal is to gain muscle, we can consider supplementing protein after exercise, because supplementing protein after training is a window period, which can accelerate the absorption and utilization of protein. Deep sleep is also the peak of growth hormone secretion, which promotes muscle synthesis.

However, there are a few things to remind and pay attention to, in the later stage of exercise:

It is easy to get nervous when you exercise so late. If there is no halo bonus that is easy to fall asleep, it is not easy to fall asleep, for fear of affecting sleep.

Some people who take protein supplements at night may feel uncomfortable and affect their sleep.

If the purpose is to gain muscle, you may need to estimate your own situation, because the exercise time is not long enough, and exercise can not offset the adverse effects caused by sedentary. Therefore, it is suggested that the purpose of fitness for half an hour should be changed to keep healthy body and good spirit, not to gain muscle.