Protein powder can be eaten before and after exercise, and it is best to space protein powder and exercise by more than half an hour. Eating before exercise can replenish energy; eating after exercise can replenish the lost energy and increase muscle. Protein powder is preferably whey protein, which has a high absorption rate in the human body and can make muscles grow quickly after exercise, especially after anaerobic exercise and strength exercise. Protein powder has the effect of accelerating muscle synthesis and increasing muscle strength, and also helps in muscle formation. In addition, it can also increase the immunity of the body and has a very good effect on the body’s resistance to pathogens, including bacteria and viruses. The amount of protein powder is best under the guidance of professionals, not to greedy, otherwise, excessive protein will increase the burden on the kidneys.