Protein will degenerate when it encounters high temperature, which is not good for health.

So you can't mix protein powder with hot rice.

Both rice and flour are carbohydrates, but their nutrients are different.

The combination of rice and flour is the most reasonable, but I recommend you to drink a cup of protein powder and eat some oats.

Oat is the best cereal in bodybuilding food ~ ~ ~

If it's only 60KG, it's only a spoonful and a half at a time, about 70G.

But it also depends. If you usually eat a lot of food in protein, then a spoonful is enough.

If you train hard and feel that you are losing weight quickly, eat more ~ ~ ~ and be flexible.