1, exercising muscles is actually tearing muscles and achieving the purpose of re-growth through self-repair of muscles. In this process, you need to eat a lot of protein. It is not enough to provide it only through normal diet, and protein powder needs to be supplemented. Of course, a normal diet is also important, because carbohydrates, a certain amount of fat and vitamins all contribute to muscle growth. Therefore, while supplementing protein powder, we should also pay attention to our daily diet.

2. Within half an hour to one and a half hours after exercise, it is best to supplement protein powder and take it with water below body temperature. The higher the temperature, the greater the damage to protein.

But food can be used instead. It's up to you whether to take medicine or not.