Hello, protein's supplement must be within half an hour after training, and it is best to supplement carbohydrates that absorb quickly. Because the body after training is like a sponge that squeezes water, it needs to absorb various nutrients to supplement it. If protein and carbohydrate, the two key elements of muscle growth, are supplemented in time, the muscle will immediately stop decomposing due to training and turn into a state of synthesizing muscle tissue.

The rapid absorption of carbohydrates mainly includes: glucose drinks (the most effective) white bread, bananas and so on.

On the contrary, you need to slowly absorb carbohydrates before training: such as whole wheat bread, oatmeal, steamed bread and so on!

As for your diet after training, you can leave out eggs and milk, especially eggs, because eggs are difficult to digest. Even if you eat eggs immediately after training, it takes at least 2 hours for your body to absorb nutrients! But you can add eggs and milk to your usual 2 meals as snacks! Of course, it is also possible to use milk as protein powder. The reason why I want to give up these two things after training is because I choose to eat these two kinds of protein powder and carbohydrates after training, and the effect is not good. It is also possible to supplement protein powder and carbonated milk eggs, as long as you can eat so much, because protein powder and carbohydrates are absorbed first, not to say that these two things can't be eaten after training.

I hope I can help you.