A bodybuilder should consume body weight (kg) * 2 grams of protein every day, fitness enthusiasts should consume body weight (kg) * 1.5 grams, and low-intensity bodybuilders should consume body weight (kg) * 1g.

How to take the amount of protein you need every day?

Since protein cannot be stored by muscles, it is undoubtedly a waste to consume too much protein at one time. Some of it will be absorbed by the muscles and some will be excreted by the muscles. Therefore, bodybuilders take the protein amount in several times a day, with an interval of no less than 2 hours between each time, and more than 20 grams each time. Taking too much protein at one time can cause trouble for the kidneys because it has to excrete too much protein.

If you need to take protein 4 times a day, then you can choose one at 7 a.m. and 11 a.m. for lunch Once, 2 hours before exercise and once half an hour after exercise.