1-2 spoons.

Generally, you need 1.5g to 2g protein per kilogram of body weight every day. The dosage of protein powder should be calculated according to the daily intake of protein: the protein content in three meals a day should be deducted, and the remaining gap can be calculated according to the protein content of protein powder, so that you can get the quality of protein powder that you need to supplement every day. It is recommended to eat according to the recommended dosage indicated on the label, and do not increase or decrease it at will.

Protein powder

When should I eat protein powder?

1, 30 minutes before training

Because a large number of amino acids in the blood will be consumed during training, at this time, in order to maintain the level of amino acids in the blood, the human body will decompose muscles to provide amino acids. Taking protein powder before training can appropriately increase the level of amino acids in blood and prevent muscle from decomposing during training.

2. 30 minutes after training

Taking protein powder after training can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.

Protein powder

3 How to soak protein powder

1, the usage of shaking the cup is to pour the protein powder and water or milk into the cup, close the bottle cap and shake well. Steel balls or screens are used to help mix.

2. If the water temperature is appropriate and the order is proper, it is generally recommended to make protein powder with warm water or cold water, and it is recommended to pour water before pouring protein powder, otherwise the protein powder with the best solubility will often not be completely dissolved.

3. Enough is enough. There will be a plastic spoon in the protein powder bucket. The weight of a spoonful on the nutrition label and the amount of brewing water will be brewed as suggested. Too much can't be absorbed by oneself, resulting in waste, and it is not easy to dissolve when brewing.