and I use protein supplement only once a day before training. I once mixed it with water and it caused flatulence. now I do it similarly to Urs Kaleciski, only I use less water. I eat my cream of rice and then drink a shake with 50g of protein isolate, 200ml of water and about 400-500g of ice. I mix it until smooth and drink it slowly. Thanks to this, I have an empty stomach during training, I don't feel bloated like after eating protein and water, and I am well hydrated, which is important to me because I train after one meal.