Thin people exercise every day 1 hour. Can you gain weight, shape and muscle by eating protein powder or muscle powder? What kind of protein powder or muscle-building powder should I eat and when should I eat it? In general, it is recommended to eat muscle-increasing powder. After 35g training for half an hour, protein will immediately supplement 90g. At the same time, he should eat enough muscle gain and supplement 1.5g-2g per kilogram of body weight. Must match the ratio of carbohydrate 1:3 (protein: carbohydrate). It is recommended to absorb carbohydrates quickly.