Need to ingest 1.5-2.0g protein. There are two ways to supplement, 1 from daily diet and 2 from daily diet.
+Protein powder
One-day fitness diet arrangement (please refer to my personal plan)
(1) Breakfast: a bowl of oatmeal, three slices of whole wheat bread, four egg whites, 1 fruit.
(2) Meal for10am: two pieces of bread and a glass of orange juice.
(3) Lunch: staple food 150g, chicken breast 200g, vegetables 200g, and proper amount of fruit.
30 minutes before afternoon training, add 20 grams of protein powder (dissolved in warm water and skim milk) to drink.
Taking protein powder before training can appropriately increase the level of amino acids in the blood and prevent the training process.
Muscle is broken down)
(5) 16 point training: The training sequence of muscle training is to train large muscle groups first, and then train small muscle groups.
For example: Monday's training: chest+three heads (chest first and then three heads)
Practice on Wednesday: back+two heads (practice first and then practice two heads)
(6) After training: Add 20g protein powder, take it with warm water or milk, and take a banana.
Taking protein powder after training can quickly replenish muscle tissue and repair the problems caused by training.
However, damaged muscle fibers make muscle tissue repair quickly and then grow)