【Eating protein after training】Protein demand reaches its peak 30 to 90 minutes after training, and protein supplementation is most effective at this time. But don’t eat immediately after training, at least 20 minutes apart. Training the large muscle groups of the chest, back, waist, hips, and legs will not only make the body stronger, but also promote the growth of muscles in other parts of the body. The five classic compound movements of deadlifts, squats, bench presses, presses, and pull-ups should be included in the training plan.