Strength training needs a lot of protein supply, and protein powder in food is not enough. You need to take protein powder if necessary.

Fitness goals play an important role in choosing protein powder. There are obvious differences between bodybuilders and dieters in the proportion of nutrition. Weightlifters should look for products with high protein content, endurance athletes need protein powder with high carbohydrate and protein content, while dieters need protein powder with high protein content but low carbohydrate and fat content.

Note: Side effects of protein powder: Excessive intake of protein is not only a waste, but also harmful to human health, because the decomposition products of protein accumulate in the body, which will affect normal liver and kidney function and low immunity, and excessive intake of animal protein will also induce heart disease. In addition, excessive intake of protein will increase the risk of cancer. For the special population in need, apart from supplementing essential amino acids through food, protein powder can be appropriately selected as the supplement of protein, but we must pay attention to the dosage of protein powder. After protein is digested and absorbed by gastrointestinal tract, it needs to be processed by liver and converted into human substances for human use. At the same time, nitrogen-containing substances such as ammonia, urea and creatinine, which are products of protein's metabolism in the body, need to be excreted through the kidneys. If a person ingests too much protein, it will increase the burden of liver and kidney and have a negative impact on the human body. Therefore, protein is by no means the more the better. The highest intake of protein in the Dietary Guidelines for China Residents is 0.92g per kg of body weight, and if it exceeds this amount, it may be harmful to human health. In fact, protein only needs to meet the needs of human metabolism. After the excess protein is digested and absorbed, the liver will convert them into hepatic glycogen or muscle glycogen for storage; If liver glycogen or muscle glycogen is enough, it will be converted into fat and stored; Other metabolites produced by this transformation must be excreted from the kidneys. Excessive protein not only makes people obese, but also increases the metabolic burden of liver and kidney, which may affect their functions over time.