One or two spoonfuls at a time, twice a day, after getting up, within 20-30 minutes after exercise. Two spoonfuls of warm water are about 500 ml, and the warm water is about 30 degrees. Slightly warm, you can add more water appropriately.

It should be calculated by weight.

Protein's supplement needs 1 g per kilogram of body weight, including diet, not counting plant protein. Exercise needs 1.5-2 grams per kilogram a day. Carbohydrate needs 4 grams per kilogram of body weight on rest days and 4-6 grams on exercise days.