It is enough to take 20 grams of protein at a time. If you need to take it immediately after the training, you can also take 40 grams. Creatine and glucose can be added (1 to 7).
Eating protein powder within half an hour after training is also very effective. If you eat protein powder and creatine just after training, the effect will be more obvious. Don't take a bath just after training, and miss the best opportunity to supplement nutrition.
It is best to eat two biscuits or two pieces of bread to drink protein powder, so that the protein powder will "hang" in the stomach for a while and will not be directly digested.
You'd better drink a cup of protein powder when you get up in the morning. After the first day of training and a night's sleep, your stomach is empty to supplement your nutritional needs.
Protein powder itself has the function of regulating the stomach and intestines, and will not cause harm to the body, but it will also vary from person to person and from training intensity. The dosage should be gradually increased, and it is not allowed to take a large amount at one time.
The so-called protein powder is generally powder composed of purified soybean protein, casein, whey protein (lacking isoleucine), pea protein or the combination of the above proteins (such as compound protein composed of soybean protein, whey protein and pea protein), and its purpose is to supplement protein for people lacking protein.
For healthy people, as long as they adhere to a normal diet, the lack of protein will not happen. Milk, eggs, meat, soybeans, wheat and corn contain all kinds of essential amino acids in sufficient quantities and appropriate proportions. As long as we stick to a variety of foods, we can completely meet the human demand for protein, and there is no need to supplement protein powder. Moreover, the psychological enjoyment and sensory stimulation brought by food can not be replaced by protein powder. Excessive intake of protein is not only a waste, but also harmful to human health.