You don't have to eat protein powder. Fitness includes aerobic exercise, resistance exercise and flexibility exercise. Aerobic exercise, running and swimming can improve people's cardiopulmonary function, burn fat and lose weight. Resistance exercise, flat support, dumbbells, barbells, various chest expanders and rowing machines can improve muscle strength and muscle circumference, flexibility and exercise, and improve human flexibility.

Pay attention to the supplement of high-quality protein when exercising. High quality protein comes from lean meat, eggs, milk, tenderloin and tofu. You need about 1.5 to 2 grams of protein per kilogram of body weight every day, and you can also add protein powder.