Hello, I use Amway Nutrilite protein powder. Generally speaking, it is better to eat protein powder within 30~90 minutes after exercise. You can drink it with porridge, juice or milk (I usually drink it with milk). There's no need to do this every day. After a lot of exercise, you can eat 1 time. Generally, it is enough to eat three times every 1 week. Thank you for your adoption. Welcome questions.