For ordinary bodybuilders, the recommended intake of protein is 0.8- 1.2g/kg body weight; For muscle exercisers, the intake of protein should be more, and the recommended intake is 1.2- 1.8g/kg body weight. Because there are too many protein to be supplemented and a lot of food is needed, you can take some protein powder in moderation.

Fitness precautions

Don't exercise on an empty stomach, and don't exercise after eating, which will have a certain impact on the stomach. It's best to eat something to fill your stomach one hour before exercise or after meals.

Be sure to warm up for about 10 minutes before fitness to prevent strain during fitness.

The amount of exercise should be determined according to the specific situation of the body, and overload exercise is not allowed. If possible, it is recommended to ask a personal trainer for guidance.