How to eat muscle gain powder and protein powder cereal to be effective and healthy?

A spoonful of protein powder before exercise, two spoonfuls of protein powder plus a muscle-building powder within 1-2 hours after exercise, the best effect ~

You can also add a spoonful of protein powder and a muscle gain powder before going to bed ~

It is best to supplement some easily absorbed carbohydrates, such as glucose, bananas, apples, cereals, etc., within half an hour after exercise ~