[Post-training supplement] The protein intake during fitness is 1.5g per kilogram per day. For example, a 70-kg normal man needs to do weight training. To increase muscle, the total grams of protein he needs every day is 70×1.5 =105g. Only about 30 grams of protein can be absorbed in one meal, so it is recommended to eat small and frequent meals to supplement protein. Egg whites, milk, meat, and beans are all good sources of protein.