It is best to drink muscle-building powder after getting up in the morning and within half an hour after training, which is most beneficial to absorption, because these two time points are when the body needs protein and carbohydrate supplement most. However, there is also a kind of protein powder called slow-release protein, which means slow-release as the name implies, so this protein powder is suitable for taking before going to bed at night, just to meet the needs of protein during sleep.

The use of protein powder should not be excessive, which will easily increase the burden on the kidneys, because the only organ for protein metabolism in the human body is the kidneys.

How much protein do people need to supplement every day? There is no fixed data for this, and the demand varies according to the individual's weight. For example, a 60kg fitness instructor needs protein content of 60x2.5 = 150g.

According to different fitness stages, the usage and dosage of muscle-building powder are different.

For people whose fitness time is usually less than one and a half hours, it is best to eat muscle-building powder within half an hour after fitness. Every time a spoonful of 50g (the dosage of different brands may be different) is dissolved in 200mL warm water or milk (preferably skim milk) for drinking.

For people who often exercise for less than 90 minutes, the amount of muscle-building powder is relatively large and they will often eat it. Muscle-building powder has three prime times of nutrient absorption a day: getting up early, after exercise and before going to bed. These three times are a good time to eat muscle-building powder, and you can eat it in moderation when adding meals.