1. 15: 00 Taking protein powder (about 20g protein powder, washed with normal temperature milk or normal temperature water) before training can appropriately improve the level of amino acids in blood and prevent muscle decomposition during training.

2. After training, taking protein powder (about 50g protein powder, normal temperature milk or normal temperature water) at 17:30 can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.