The suggestion is to eat after fitness, because muscles need a lot of protein to repair torn muscles during fitness (muscle strength means constant tearing and repair), so it is very important to supplement protein after fitness, but don't take too much protein at a time, the body can't absorb so much, too much will only waste protein, about 30g at a time (pure protein content), and then replenish it in the morning, because the body has been repaired all night, and the energy consumption at night needs a certain amount of protein.

Protein can gain 2g/kg body weight during exercise, at least at 1.5g/kg body weight.