[Whey protein intake before and after training] Whey protein contains a large amount of branched-chain amino acids, which can replace carbohydrates to provide energy for training. Taking 40-60 grams of whey protein before training can prevent the body from consuming muscle tissue for energy. Ingesting another 40-60 grams of whey protein immediately after training can rebuild muscle tissue. In addition, plan to consume 50% of your daily carbohydrate quota after training.