Protein powder is divided into plant protein powder and animal protein powder. The efficacy of the two is different, and the practical population is basically the opposite. Plant protein powder is suitable for middle-aged and elderly people with poor physical function and low metabolism. Its function is to repair the protein of cells and increase the vitality of internal organs and body functions. Such as Amway plant protein powder. Muscle-building powder is a kind of protein powder. It belongs to animal protein powder, and its ingredients are mostly from animal viscera (most muscle gain powder manufacturers and gym coaches say that it is extracted from high-protein animal meat such as beef, but it is actually a fool), so the cholesterol is particularly high. Only suitable for professional bodybuilders and amateur bodybuilders with low fat rate. It is a high concentration of animal protein. The protein purity of some good foreign brands is 100%. Its main function is to gain muscle quickly on the premise of reaching exercise intensity in a short time. Its disadvantage is that it is not suitable for people with high cholesterol, nor for middle-aged and elderly people. Cholesterol is helpful to gain muscle, but taking it directly from heavy muscle powder is too fast and too much, which is easy to cause physical discomfort, especially to the kidneys. On the other hand, it is recommended not to eat. Domestic heavy muscle powder is much lower than described. The content of foreign good brands is true and the price is expensive, but the most important thing is that foreign heavy muscle powder is not suitable for China people's physique. National professional weightlifters, bodybuilders and other powerful athletes are not allowed to eat heavy muscle powder, but the negative effect is great. Eat egg whites every day (boiled eggs are 2- 10 per day according to the intensity of exercise) and match them with fruits \ vegetables \ milk \ beef \ chicken \ fish and shrimp \ coarse grains \ and sufficient glucose. The specific eating method is: eat one or two pieces of bread with half a box of 250ml milk half an hour before exercise (to ensure that you are not on an empty stomach when exercising with equipment, and your strength reserve is insufficient). Add water and glucose after ten minutes of exercise. Half an hour-1 hour, eat two or three slices of whole wheat bread+1-2 slices of cheese+1-2 bottles of 250ml milk +2 boiled eggs and egg yolks (if you are afraid of being fat, go to the egg yolks and eat 4 proteins). After eating, drink some water and eat an apple or banana. In this way, if your training intensity is enough, you will gain muscle quickly. There is also a misunderstanding in fitness, that is, you only pay attention to training or emphasize high intensity blindly. The correct way to gain muscle is to practice once every 1 day or once every two days. In fact, you can only fully repair your muscles every three days. If you are thin, you'd better practice once every two or three days. Moreover, the rhythm of each exercise should be compact, and the interval between equipment training groups must rest, as well as changing equipment. But as long as you rest until you don't breathe, you will immediately move on to the next group or action. Do high-density and high-quality work, remember not to practice for the time being. If you exercise for a long time, it will also affect the effect of muscle gain. If you are thin, try to control the training time of muscle gain to 50 minutes-1 hour, and 1 hour-1 half an hour, which are basically lines. It is difficult to grow muscles every time it exceeds 1.5 hours. The more you practice, the better. Very scientific. Then you should eat three meals a day, high in protein and low in fat, and sometimes you need to mix some plant proteins, such as soybean milk and tofu. It is forbidden to squeeze oil to stimulate food. Getting protein from food is the healthiest. Have a good rest. Ensure a high-quality sleep of not less than 8 hours a day. Eating and sleeping regularly is more effective. Finally, add your positive question. Don't eat or drink water during training or too close to training time. The only thing you need to drink during training is mineral water \ warm water \ light honey water or water with glucose \ and take a sip every 15 minutes. If it is pure aerobic weight loss, such as climbing machine, spinning bike and treadmill, you can do it continuously 1 hour, you just need to moisten your throat and keep your mouth shut, and drinking water is forbidden during practice. Drinking water during exercise is also very particular. Finally, I wish you success in gaining muscle!