The recommended amount is 15g before exercise.
30g after exercise
Casein is not easy to digest, and the digestion time is as long as 4~6 hours, so it is best to take it before going to bed.
Recommended dosage: 30g~60g.
No more than 300g a day.
Whey protein is the best supplement in protein, which has the advantages of fast absorption and high content, and has the best effect after exercise.
Casein is the largest in protein, so it is digested slowly. It's just that good people don't take the initiative to supplement food when they sleep, so the stomach and intestines can digest casein slowly and continuously supplement energy and other vitamins to the body, and they won't be very hungry the next morning.
Generally speaking, if you exercise for a long time and have a certain intensity, I still recommend you to take whey protein.
If the intensity is low, just drink milk or eat eggs (raw eggs are more nutritious). Remember, protein will solidify when heated, so it is best not to heat food containing protein.