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Due to the injury of muscle cells caused by exercise, the demand for protein is increased.

Exercise combined with protein intake can improve the formation of muscle cells. Therefore, professional bodybuilders use a lot of muscle powder (protein powder) every day to cooperate with a lot of exercise.

I started physical training from 17, but I am a girl, and my muscles are not demanding on diet. First of all, I want to say that in order to achieve a certain muscle effect, 1 hour exercise is a bit low. It is best to do some specific muscle point training. Buy a small Yalin and lift it several times a day, and the effect is remarkable. After all, there is not much time in high school. Just stick to it. As for diet, drink some warm water slowly after exercise. Drink more milk (not on an empty stomach). If you want to train quickly, just eat protein (boiled egg white, not egg yolk). Bananas, fish, eat boiled meat and eat less salt.

Don't be eager for quick success, just stick to it. I believe it will have obvious effects in a month or two.

If you want to communicate, please contact us. I'm only a few years older than you. Hey hey.