It is best to fix the exercise time and arrange each exercise at the same time as far as possible, so that you can develop good exercise habits and help the internal organs of the body form conditioned reflex. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best physical time is generally between 15:00-20:00, which can be considered as the main exercise time.

You need to jog 10 minutes or so, and stretch for 5 minutes before exercise.

Beginners and people with heavy workload should exercise three times a week for 1~ 1.5 hours each time, but each exercise should include muscle groups in all parts of the muscles. People who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure effective muscle recovery. For example, practice your shoulders, abdomen and chest today and your back, arms and legs tomorrow.

As for how to ingest hydrolyzed whey protein powder:

Two hours after breakfast, two hours after Chinese food and 30 minutes after exercise; Dilute with 200 ml warm water and eat.

Each intake is 20g.

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