Generally, there are more protein powder and whey protein half an hour after fitness. If you feel that protein intake is not enough, you can supplement sustained-release protein, such as compound protein, nearly one hour before going to bed at night. There are still some people who have great exercise intensity, so they need to supplement protein at 1 hour for half an hour. If you exercise twice a week, the frequency is not high. Personally, I suggest that you can calculate the intake of protein according to your exercise intensity and supplement it within 15 ~ 30 minutes after exercise. Adjust your diet well on non-exercise days, and get enough protein through food intake.

In fact, the purpose of drinking protein powder is to supplement protein's intake and repair the damaged muscles after fitness. Many foods also contain high-quality protein, such as high-quality beef and chicken breast, and fruits and vegetables such as broccoli and pitaya. Eating these foods can also achieve the effect of repairing and supplementing muscles. Drinking protein powder is actually mainly because of convenience. The human body has requirements for the intake of each substance, and insufficient or excessive intake is not good. The same is true in protein, where normal people consume about 1g per kilogram of body weight every day. If you exercise to gain muscle, you can increase your intake to 1.5 ~ 2g per kilogram of body weight, depending on your exercise intensity. Excessive intake of protein will aggravate the burden of liver and kidney, and long-term excessive intake will cause pathological changes.

Then the problem is coming. To supplement protein in food, we must first make clear the content of protein in food. Different cooking methods will also affect the content and quality of protein in food, so the whole process is very troublesome, and these troubles can be avoided by directly quoting protein powder. So it is not difficult to understand why you drink protein powder on training days and not on non-training days.

Finally, I wish you an early realization of your fitness goal. Answer the Lord; Those who develop the Ershui vest line have more fitness exchanges. Welcome to pay attention to WeChat official account marketing flight.