It depends on your size. If you are thin, I suggest you eat muscle-building powder. OP will taste better and the price is reasonable, but you must eat enough of this kind of thing, or you might as well not eat it. It is enough to eat muscle building powder twice a day, around 3-4 pm, and finish training at night. It works best. If you want to gain muscle, it is recommended to eat more creatine, which will make you more energetic during exercise, so using muscle-increasing powder will be very effective. Gain muscle 10KG in less than a month, but eat six meals a day. If you already have a lot of meat, then protein powder will be better, pure protein, or you don't understand, you can add me Q, pay attention!