1, the intake of people who exercise is generally 25 ~ 45g, which can be taken during or after exercise. Don't use boiled water. Protein will be denatured when it encounters high temperature, and its nutrition will be lost. At the same time, there are some toxins that cannot be dissolved with boiling water. Control the water temperature below 40℃, or take it directly with pure milk.

2. It has been widely recognized by the industry to supplement protein powder immediately within 10 ~ 30 minutes after training. The dosage is related to your own weight and specific situation, generally about 30 grams of protein powder and 30 ~ 40 grams of digestible carbohydrates.

3. within 30~40 minutes after exercise, dig a spoonful of protein powder and brew a cup. Drink after exercise, because the muscles that have been trained are congested and swollen, which will achieve the effect of practicing where it is big and where it is small. You can also drink a cup of protein powder before going to bed, which is good for the stomach and promotes sleep. During sleep, it is an ideal time for growth hormone secretion and muscle synthesis, and it is also the peak of nutrient reserve consumption.

Creatine:

1, early morning (creatine shock stage 1): dissolve 5g creatine and 20g fitness drink in 200ml warm water and take them together, or take 5g creatine and 200 juice together.

2. After lunch or dinner (creatine shock stage 2): dissolve 5g creatine and 20g fitness drink in 200ml warm water and take them together, or 5g creatine and 200ml fruit juice together.

3. Within 30 minutes before exercise and during exercise (creatine shock stage 3): wash 40 grams of fitness drink and 5 grams of creatine with 400 ml warm water before exercise, take 150ml 30 minutes before exercise, and take the rest during exercise. If the duration of each exercise reaches 1.5-2 hours, the consumption of fitness drinks will double.

4. Within 30 minutes after exercise (creatine shock stage 4): dissolve 5 grams of creatine, 20 grams of fitness drink and 30 grams of protein powder in 200 ml of warm water and take them together.

Extended data:

Take 40 grams of fitness drink and 5 grams of creatine with 400 ml warm water before exercise, take 150ml 30 minutes before exercise, and take the rest during exercise. If each exercise time reaches 1.5-2 hours, the consumption of fitness drinks will double.

Taking it with fitness drinks can prevent muscle tension, stiffness or spasm when creatine attacks; If the above discomfort occurs, increase the amount of water and sugar. Do not use caffeinated drinks to make hot water, otherwise it will seriously affect the creatine effect.

Protein powder, as an essential exercise supplement for fitness crowd, is generally a precious protein separated and extracted from milk by advanced technology. Because of its high purity, high absorption rate and reasonable amino acid composition, it is known as "protein Star".

Whey protein is not only easy to digest, but also has the characteristics of high biological value, high digestibility, high protein efficiency ratio and high utilization rate. It is a fine product in protein, and it is recognized as one of the high-quality protein supplements for human body.

References:

Baidu encyclopedia-protein powder

Baidu encyclopedia-creatine