1, the intake of people who exercise is generally 25 ~ 45g, which can be taken during or after exercise. Never use boiled water, because protein will be denatured when it encounters high temperature, and its nutrition will be lost, and there are certain toxins that cannot be dissolved with boiled water. Control the water temperature below 40℃, or take it directly with pure milk.
2. It has been widely recognized by the industry to supplement protein powder immediately within 10 ~ 30 minutes after training. The dosage is related to your own weight and specific situation, generally about 30 grams of protein powder and 30 ~ 40 grams of digestible carbohydrates.
3. within 30~40 minutes after exercise, dig a spoonful of protein powder and brew a cup. Drink after exercise, because the muscles that have been trained are congested and swollen, which will achieve the effect of practicing where it is big and where it is small. You can also drink a cup of protein powder before going to bed, which is good for the stomach and promotes sleep. During sleep, it is an ideal time for growth hormone secretion and muscle synthesis, and it is also the peak of nutrient reserve consumption. Supplementing protein can provide nutrition for growth and continuously provide nutrition for the body that has been sleeping for a long time.
Extended data:
1, protein powder can't be drunk with acidic drinks. Acidic drinks contain organic acids, which are easy to form blood clots in the body and also easy to have a stomachache.
2. protein is the main supplement of protein powder, and protein is most easily absorbed by human body in the morning. The protein quality of breakfast should account for 70% of the whole day, while Chinese food and dinner only account for 30%. You can make a cup of protein powder with warm water after breakfast or meal. Don't miss the best time for breakfast.
Baidu Encyclopedia _ Protein Powder