According to strict Asian physique standards, the proportion of normal fat in women is about18%-22%; So your fitness coach said after the physical fitness test that your thinness is in line with international standards; Other data and physical condition are not clear, but China's fitness awareness is still very limited, so first of all, you should judge from the mirror whether you need to gain weight, that is, the appearance, and the specific physical condition that the fat ratio is too small to explain; But from the health point of view, effective physical exercise is needed;

The fitness standard is to live a healthy body, improve immunity and live a well-proportioned body shape. Generally speaking, no health club or coach can help you gain weight. Supplementing protein has nothing to do with gaining weight. All gyms have signs to build muscle and shape, but they have never heard of helping people gain weight. Therefore, if you need to be too thin and need to adjust your body shape, the basic training idea should not be to eat protein powder first, your body is thin and your physical strength is insufficient. First, consider cardiopulmonary endurance training to enhance your physique, that is, aerobic cardiopulmonary training; At the same time, improve the joint endurance during cardiopulmonary training; The ultimate effect is to improve basal metabolism and promote internal circulation; Improve the metabolic system in disguise and increase absorption to change the current situation of the body; Complete the adjustment of healthy posture;

The biggest difference between aerobic metabolism system and anaerobic metabolism system is that the energy sources of aerobic metabolism are glycogen, fat and protein; If you are weak and have less fat, you obviously feel unable to adapt to the simple exercise intensity during the aerobic training cycle. (Generally, strength can be achieved at the same age. ) First of all, you need to increase your rest time, but you need some nutritional supplements. The easiest way is to take glycogen drinks and high-quality whey protein after exercise;

So tell you directly that supplementing high-quality protein can't help you gain weight, but it will make you feel tired and overdrawn because of insufficient physical reserves during the period of strengthening your physique through training, so supplementing protein is to help you increase your energy reserves and complete fitness training; There is no point in eating without practicing. If you have good conditions, you should add high-quality protein food to your diet, such as top-grade beef and mutton, chicken legs, chicken breasts, etc. If not (for example, students eat group meals), they need to take refined high-quality whey protein; It's hard to say online, after all, it's not difficult to blend and sell now; Blending malt extract and flour with protein powder can't kill people, and it's hard to say that everything sold in the gym is 100% original purity, so the brand is not important; Mainly genuine;