Drink a spoonful of creatine 40 minutes to 1 hour before exercise. The role of creatine is to provide you with sufficient ATP (the human body can produce ATP by itself, but the efficiency is very low), which will increase your strength and endurance and enable you to withstand more intense training. Creatine can help long muscles, which is misinformed. The reason why you can make your muscles grow faster is because it allows you to bear more training and you practice more.
A cup of health drink (about 600-800ml per spoonful) has no other function of supplementing water and energy.
Drink a cup of protein powder within 40 minutes after fitness-1.5 hours (if you practice a spoonful yourself and someone helps you strengthen your training, you will get1.5 spoonfuls).
The principle of protein powder is to provide raw materials for your muscle healing. You should also pay more attention to protein (beef, fish, chicken, egg white, etc. ) in your usual diet. But like creatine, you must ensure that you have enough training, otherwise how can your muscle fibers heal without too much wear and tear?
Finally, to sum up a few words: the essence of all nutritional supplements is to increase the fitness effect, not to give you muscles for no reason. Fitness is very hard, and you won't gain muscle just because you eat nutritional supplements. You must overcome and force yourself to complete enough training before nutritional supplements can play a role. Here, I would like to advise those who want to eat muscle-building powder to grow muscles not to waste money.