Protein powder, taken before training, can effectively increase physical fitness; Taking it after training can promote the body's protein synthesis and increase muscle mass and creatine; Taking it half an hour before exercise can effectively increase ATP content in the body and enhance strength; Taking glucose after exercise can effectively prevent muscle decomposition and promote synthesis.

Both can be taken at the same time, which is very helpful for muscle growth and strength improvement.

Creatine and protein powder are usually taken on the bottle when you buy them. You can refer to them.

Creatine is usually taken at the beginning with a large dose of 20g/ day, divided into four times (taking more than 5g at a time will irritate the stomach, which is not conducive to human absorption), for 5-7 days, and then take 2-5g/ day, but it is not recommended to take it for a long time, and it can be reused after stopping using it for a period of time.

It is best to take 30-50g of protein powder immediately after training, and 30-50g per day is enough for ordinary bodybuilders.