It is better to eat 20 minutes before training and 20 minutes after training.

Two: whey protein powder:

It is very important to take a spoonful (24G) before and after training and get up early, especially after training (within 20 minutes after training).

Of course, it's ok to eat it mixed. It's better.

Creatine powder and protein powder are mixed, and it is best to add some glucose, which is helpful for creatine absorption.

pay attention to

Creatine is more complicated.

One stage in the first week, 20 grams a day. Four times a day, five grams each time, evenly distributed throughout the day. Five grams in the morning. Five grams at noon. 5 grams before training. Five grams after training. This week is the storage period of creatine in the body;

The second stage is 7 weeks, 5 grams before each training, 15- 30 minutes before training, don't be too full. It is best to add some liquid carbohydrates to take together. Associated substances such as glucose or Gao Legao.

A cycle lasts for two months, and after two months, you can stop for a week before starting the next cycle!