It is best to eat protein powder after fitness. You can't eat too much in one spoonful, otherwise there will be adverse reactions. 0 sugar 0 fat is very important, such as hydrolyzed beef in northern Europe. Sticking to eating more than 4 kg a month will not increase excess fat. It's just an auxiliary function. The most important thing is to look at your sports level. Do more anaerobic exercise at ordinary times and be sure to have more rest. So can you.