Use it every day, 30 grams each time, and the best time is to drink it immediately before going to bed and after exercise. With carbohydrates and fish egg milk, protein powder gives you extra points on the basis of these, which are the foundation, especially carbohydrates. Personally, I think what I said is the key point ~ haha ~ eat everything, remember! As long as it is fitness, all kinds of nutrition are what you need! Also ensure the quality of your sleep. If you can do this, you won't take a detour.