If you want to gain weight, the best effect is to take in nutrients within 15 minutes to 1 hour after heavy exercise. If you want to gain muscle, the best effect is to consume high-concentration protein within 15 minutes to 1 hour after heavy exercise.

In order to gain weight and muscle, bodybuilders eat at least a dozen egg whites and a large amount of beef every day, and eat seven to ten meals, even while training. Two months before the competition, eat at least 30 proteins a day in conjunction with intense training. Of course, the best results are from taking pure protein powder.

A better way is to take muscle-building powder, which in addition to protein powder also contains a certain amount of creatine, which is the best nutrition to promote muscle growth. Many professional and semi-professional bodybuilders mix muscle-building powder in milk and put it in a drink bottle. They put it in the locker of the locker room during fitness training and drink it as soon as the training is over. However, many bodybuilders have limited income and cannot take protein powder or muscle-building powder for a long time, so they use egg white instead.

In short, it is best to replenish nutrition immediately after exercise, preferably about 30 minutes. It is absorbed most fully and takes effect relatively quickly.