How to drink protein powder? What is the brewing method?

Protein powder is a nutritional supplement. When the daily food intake is insufficient, you can consider drinking some. The average adult's intake of protein is per kilogram of body weight 1 gram per day. Add protein powder if you don't eat enough, so it doesn't mean how much you have to eat to be effective. How much you eat depends on whether your total amount is up to standard.

Protein powder is brewed with warm water of about 35 degrees, not more than 40 degrees. Brew about 30 grams each time and add about 200 ~ 300 ml of water. Protein powder is insoluble in water, and it is best to use a shake cup or blender.

If you are not a fitness enthusiast, such as the elderly and convalescent patients, as a supplement to daily health care, you can only use about10g at a time.

For bodybuilders who need to gain muscle, the reference standard of daily protein supplement is 1.5g per kilogram of body weight, which can be slightly increased or decreased according to the situation, with the range of 1 ~ 2g (including daily protein intake).

For ordinary people, it doesn't matter when to eat, as long as the total amount is almost the same every day. Moreover, many bodybuilders cherish the efficiency of absorbing each gram of protein, so we should talk about the cooperation between exercise and rest. So drink it within half an hour to two hours after training. This is the so-called nutritional supplement window period. Then drink it half an hour before going to bed, which is conducive to muscle recovery during sleep. High-level trainers may not eat protein powder, but protein needs to supplement it several times.