Get up in the morning and have breakfast together. Take it 40 minutes before afternoon training. Take it within 30 minutes after training. Don't overeat for a day, but consider how renal function is metabolized.

If the digestion is particularly good and the training intensity is particularly high, you can also eat it once before going to bed.

The amount of a day depends on your professional level and weight: 1. Amateurs, who don't want to be big, want a sense of lines. One kilogram of weight makes up one gram of protein a day.

2. Those who want to become bigger, those who take part-time jobs, and those with low level, weigh 1.5g per kilogram.

Not bad, but still amateur, 2 yuan per kilogram. 5 grams

4. Professional fierce goods, strong training intensity, 3.5 grams per kilogram.

Of course, you still have protein in your diet. Actually, you don't have to eat so much.

Protein powder is now better than ronnie coleman's, gold and platinum in Oportmont. Of course, it is more expensive. There are BSN, muscle technology, champion and so on in the cheap products.