Eat a spoonful every day, mix well in warm water at 30 degrees, and add some sugar.

Eating before eating can prevent your body from using protein powder as energy.

On the day of exercise, eat some porridge before exercise, then drink a cup of brewed protein powder and start exercise half an hour later. Exercise for an hour or two, after fitness. Wait half an hour for another drink.

That's it.

My personal experience is that if you don't drink protein powder and practice purely, your muscles will hurt the next afternoon to the third day. After taking protein powder, there was only slight pain the next day, which was basically negligible. But in order to recover well and let the muscles have time to rest and grow, it is best not to exercise every other day.

Don't eat too much, just one spoonful a day, two spoonfuls on the day of exercise.

There is great metabolic pressure on the kidneys, and there are no side effects. After all, these are good things. There can be something in milk that can't be extracted well unless melamine is added, hehe.