Mainly within 30 minutes after exercise.

Non-professionals can use egg white (2 eggs per meal, twice a day), whole wheat bread (3-4 slices) and bananas (1-2g).

If the effect is good, use protein powder, mainly within 30 minutes after exercise.

Half of them have measuring spoons, about half spoons before 10. 10 days later, 1 spoon is better. It is recommended not to exceed 2 spoonfuls, which is related to personal physique. A large amount of protein powder should be matched with a certain amount of exercise.