Creatine can not be eaten, and protein powder is not necessary, but the intake of protein should not be sloppy, otherwise too little intake of protein will not only have no effect, but also be harmful to the body.

Fitness is an energy-consuming project, and the ratio of protein to carbohydrate is 3: 7.

The daily intake of protein for bodybuilders is 1.5~2g/Kg, and at least 20g of protein is needed before fitness, and 30g of protein should be consumed within 25 minutes after fitness. If there are no conditions, you can have a meal within 2 hours.

Foods with high protein content: red meat (average content 20%), chicken breast (about 20%), beans and eggs. ...

Among them, eggs are the favorite of many bodybuilders, but because of the high cholesterol in egg yolk, many people only eat protein (egg yolk? Plant flowers as fertilizer ~ ~). On average, each egg contains 7g protein, 4g yolk and 3g egg white.

Creatine is cheaper, but pay attention to drink more water after meals (so don't take creatine before going to bed).