Generally speaking, for healthy young women engaged in fitness, if the dietary structure is reasonable, the proportion of protein, fat and carbohydrate is appropriate, and the quality of dietary protein is good, there is no need to supplement protein powder. Of course, if conditions permit, it is also beneficial and harmless to supplement some protein powder in moderation. However, if the proportion of protein in the diet is low and the quality of protein is poor, it may cause the deficiency of protein in the body, affect the growth and repair of muscles, affect the immunity of the body, and naturally affect the health and fitness effect. In this case, you should add some high-quality protein powder.

For fitness women, although they don't have as many muscles as men, protein's participation is needed to maintain the normal metabolism of muscles and the synthesis of hemoglobin and immunoglobulin. And engaging in regular fitness activities will inevitably increase the consumption of protein. Therefore, the demand of fitness women for protein is increasing.

The daily energy requirement of young women is 2000 ~ 2 100 kcal, and the protein requirement of fitness women can reach about 15% of the total energy. According to this calculation, the protein needed every day is about 75g. If the dietary protein can't be reached, protein powder can be added. Young women who exercise can supplement 20 to 25 grams of whey protein or plant protein every day. 20 ~ 25 grams of protein powder contains about 80 ~ 100 calories, so when supplementing protein powder, other foods with the same energy can also be reduced accordingly to avoid getting fat.

The amino acid pattern of whey protein is very suitable for human needs and has high absorption and utilization rate, so it can be used as the first choice. The composition of plant protein is generally soybean protein. Although the absorption and utilization rate is not as high as whey protein, it is also a high-quality protein, and its price is low, so it can be used as appropriate.