20-30 grams of protein powder before exercise, 20-30 grams of protein powder within 30 minutes -2 hours after exercise, 5 grams of creatine 4-D-glutamine or a muscle-building powder, the best effect ~

2. Is it better to eat protein powder in the morning or at night?

There is no need to care about this, just try not to eat on an empty stomach.

In addition, before going to bed, you can also add a spoonful of protein powder and a muscle-building powder, and you can also add 4 grams of glutamine (glutamine is also effective for people with gastrointestinal diseases and low immunity)

3. How to eat protein powder after exercise?

In the 30-90 minutes after training, the demand for protein reached its peak, and the effect of supplementing protein was the best. However, if the amount of training is too large, it is necessary to set aside some cold body time to restore calm, about once every 20 minutes.

You can eat the same amount after exercise as before, and it is best to supplement some easily absorbed carbohydrates, such as glucose, bananas, apples, cereals, etc., within half an hour after exercise ~

4. Is protein powder good to eat before or after meals? What's the water temperature?

Warm water after meals, remember not to use boiled water to make protein powder, just use a water temperature of about 30 degrees.

Finally, what you need to know about muscle growth, rest well, ensure nutrition, practice enough (training in place), and stick to it! (This is the most important thing)