Eat it half an hour to an hour after training, and eat protein powder on toast, because sugar can promote protein's absorption. In addition, if possible, you can eat muscletech's muscle building powder. Bsn's nitrogen pump is also good, but these two brands are very expensive, so it is not necessarily recommended to buy them in the big gym on Taobao. Eat for the same time as protein powder. If you want to have a better effect, you can also eat it again after an hour of breakfast in the morning. However, many Asians have congenital lactose intolerance, so they should eat less at first to reduce the chance of diarrhea. If they take another food supplement, they should drink more milk and eat more high-protein eggs and beef. They can eat more at dinner time or the time I mentioned above. . . Drink less water during fitness. . .