First of all, your absorption is not good, because absorption is mainly in the intestine. Therefore, in the early stage, you should first adjust your stomach and diet, and supplement it with appropriate exercise. No matter how much you eat now, you can't absorb it. All the waste is piled up in your body.

Then popularize knowledge first.

Creatine is a substance synthesized by arginine, glycine and methionine. It can be synthesized by the human body itself or ingested from food.

Creatine, a naturally occurring amino acid in human body, can rapidly increase muscle strength, promote new muscle growth, accelerate fatigue recovery and improve explosive power. The more creatine the human body stores, the stronger its strength and athletic ability.

5g half an hour before each exercise and 5g protein powder within 20min after exercise.

Nitrogen pump, different nitrogen pumps have different functions and different directions. There are several main directions:

1. Increase pumping sensation, improve congestion effect and dilate blood vessels.

2. improve your attention.

Improve mood

4. increase strength.

5. Anti-fatigue, anti-muscle soreness.

6. Others: reducing fat, increasing testosterone secretion and so on.

The effect varies from person to person.

Branched-chain amino acids (BCAAs) are the most important and effective nutritional supplements for any exercise. Therefore, it is very important that if you want to gain more muscle or energy naturally without any side effects, you should seriously consider using branched-chain amino acids.

I won't tell you the rest. You are still a novice. Eating too much of these is not good.

At the beginning of life, just eat muscle powder and creatine. Try not to be picky about food, eat more and sleep more.

Think about it after you have a certain sports foundation.

Hope to adopt