20-30 grams of protein powder before exercise, 20-30 grams of protein powder plus 5 grams of creatine 4-D-glutamine or a muscle-building powder within 30 minutes -2 hours after exercise, the best effect ~ When eating whey protein powder, you can also add a spoonful of protein powder and a muscle-building powder before going to bed, or add 4 grams of glutamine within 30-90 minutes after training (glutamine is also effective for people with gastrointestinal diseases and low immunity). However, if the amount of training is too large, it is necessary to set aside some time for the body to restore calm. Whey protein powder can be taken in the same amount after about 20 minutes and before exercise, and it is best to supplement some easily absorbed carbohydrates, such as glucose, bananas, apples, cereal and warm water after meals, within half an hour after exercise, and protein powder can not be washed with boiled water, but with a water temperature of about 30 degrees.