There are seven kinds of protein powder, such as whey protein, which is generally separated from whey protein. Protein powder generally increases muscle and reduces fat. L-fat reduction, branched-chain amino acids reduce muscle loss, creatine restores strength and promotes muscle synthesis. Generally speaking, according to personal habits and sports performance, eat about 30 minutes before exercise and 30 minutes after exercise. The side effect is to spend more time and money. . . . It usually takes three months to see the obvious effect. If you can use diet to shorten the time, it depends on your exercise plan, diet and sleep. I wish you an ideal figure as soon as possible.