It depends on your size. If you are thin, I recommend you to try muscle building powder first. Muscle-building powder is also called protein, but its content is low, about 50%, but it is rich in fresh water compounds as a supplement, which is suitable for beginners who need to gain weight.

If you don't need to gain weight, choose protein powder. Protein powder has a high protein content.

Explain the slow release: protein powder will not be absorbed by the body quickly after entering the body, but will be absorbed by the body slowly and continuously in the next few hours. Whey protein powder will be absorbed by the body quickly after drinking it.

Whey protein should be supplemented immediately after exercise, and should be released slowly before going to bed or between meals.

I hope the answer is useful to you, ~ hee hee ~ ~ ~