The average person's daily intake of protein is only 0.8- 1.2g per kilogram of body weight, and they can be obtained through normal diet (meat and bean products, eggs and dairy products are more). If you do a lot of exercise, you should increase protein intake to 1.5-2.0g/kg body weight in order to get better energy recovery and muscle function recovery for high-intensity training, which is very effective and safe. The best intake time of protein is within half an hour after training. After more than two hours, the absorption speed will be greatly reduced, and the intake should not exceed 40g each time. If combined with simple carbohydrates, the effect will be better (such as bananas, glucose, etc.). You can also take it before training, but don't take it during training. In addition, it should be noted that protein powder is only a simple supplement, which can not replace normal dietary supplements. Excessive use will lead to dehydration of the body, loss of calcium in the body, and damage the acid-base balance of the body.