Protein powder is generally recommended to be supplemented within 30 minutes after each training, because at this time, the human body's metabolism is the most vigorous, and protein in the human body has been exhausted. At this time, the digestive system, such as the stomach and intestines, has the strongest digestion and absorption capacity, and protein needs to be supplemented most. When there is no exercise task that day, when you arrange a rest, 20 grams of breakfast in the morning and 20 grams before going to bed at night. Of course, when drinking protein powder, it is recommended to supplement starchy foods, such as rice, bread and corn. Because from the point of view of fitness, supplementing protein powder after fitness is to promote muscle growth and avoid muscle loss. If a single protein powder is supplemented, it will inevitably turn protein powder into energy "sugar" needed by the human body when it is most needed. Therefore, it is suggested that protein powder be supplemented with starch food, so that the utilization rate of protein powder will be greatly improved and the effect will be better.