According to the statistics and empirical research of the authoritative American magazine Scientific Fitness, the fitness effect of 1-2 hours a day is the best.

First of all, you exercise for 4 hours every day, which is not only a waste of time, but also a bad influence. People who really work hard in the gym will consume almost 1 hour of physical strength and their muscles will reach the point of fatigue. This does not mean that you should exercise your whole body muscles every time you go, and you should plan and be targeted every time.

Secondly, the best time to eat protein powder is within half an hour after exercise.

Finally, protein powder should be eaten in the morning, because after a night of sleep consumption and muscle recovery, a lot of whey protein is needed, and protein needs to be supplemented in the morning.

That's my answer. I hope you can adopt it.