Protein needs: non-exercise days: 0.9 g x your weight kg; Aerobic day: 1.3g x your weight kg; Strength training day: 1.8-2.0g x your weight kg. For example, if a person weighs 70kg, the added protein in these three cases is 65 g, 9 1 g and 140 g respectively. A person will consume about 50-60 grams of protein in a normal diet. Therefore, you can also supplement protein by eating protein powder. Protein powder can be purchased in physical stores such as PQfitness. A spoonful of protein powder contains about 25g of protein.

How to drink: soak cereal and mix it with sports drinks or water. (You can't exchange it with hot water)

Drinking time: people who gain muscle drink half before and after exercise; Exercise for 30 minutes, and people who lose fat and gain muscle will finish a sip. (Record the protein powder that should be ingested on that day as a copy)

Take vitamin B every day. Because the ingested protein will be decomposed into amino acids, amino acids need some trace elements in the process of synthesizing muscle protein. At this time, it is time to add more vitamin B, otherwise it will cause oral ulcers to get angry. Composite size b is recommended.

But if you are particularly thin, you can consider eating muscle-building powder, which contains protein and energy and is suitable for thin people.