If you exercise naturally, you need105g protein, that is, 4 tablespoons (25g) protein powder; If you use drugs to keep fit, you need 120g protein, that is, 5 spoonfuls of protein powder.

Protein needs:

Non-exercise day: 0.9 g x your weight kg;

Aerobic day: 1.3g x your weight kg;

Strength training day: 1.8-2.0g x your weight kg.

For example, if a person weighs 70kg, the added protein in these three cases is 65 g, 9 1 g and 140 g respectively. A person will consume about 50-60 grams of protein in a normal diet. Additional protein can be supplemented with protein powder, and a spoonful of protein powder contains about 25g of protein.

Fitness should pay attention to the following points:

1, don't exercise on an empty stomach or after meals. That's bad for your stomach. You should start exercising at least one hour after meals.

2. Be sure to do warm-up exercises before fitness to protect your body from injury during fitness. The preheating time is about 5 minutes.

3. The amount of exercise depends on your physical condition. If possible, please ask a personal trainer to arrange a fitness plan for you reasonably. Don't overload your exercise at the beginning for the sake of speed, which will hurt your health.

People will sweat a lot during exercise, so it is unscientific to replenish water in time, drink a small amount of water at a time and drink water many times.