Ordinary people need to consume about 1 gram of protein per kilogram of body weight every day, and fitness people need to consume about 2 grams of protein per kilogram of body weight every day (which can be calculated according to body weight). There are two complementary methods.

1 from daily diet 2 is daily diet+protein powder, as well as vitamins and minerals.

Fitness diet plan reference: (my personal diet plan)

Breakfast: a bowl of oatmeal, three slices of whole wheat bread, four egg whites, 1 fruit.

10 am Dining: Two pieces of bread and a glass of orange juice.

Lunch: staple food 150g, chicken breast 200g, vegetables 200g, and proper amount of fruit.

30 minutes before afternoon training, add 30 grams of protein powder (dissolved in warm water and skim milk) to drink.

Taking protein powder before training can appropriately increase the level of amino acids in blood and prevent muscle from decomposing during training.

After training: add 40 grams of protein powder. Take it with warm water or milk. After training, a banana can quickly replenish protein powder, repair muscle fibers damaged by training, and make muscle tissue quickly repair and then grow.