The drinking method of creatine is more particular, which is mainly divided into three stages. One week before starting to drink creatine, about 5 grams a day, then 5 grams 1-2 months after each exercise, and then about one week after stopping. The purpose is to let the body produce creatine by itself, and then drink it according to the above cycle. Whey protein can be used instead of dinner in the morning, and a spoonful is enough. This whey protein can also be drunk after exercise. If you want a better effect, you can choose muscle powder. If you want your muscles to get enough protein before going to bed, you can choose casein. Basically, exercising every other day 1-2 hours is better than practicing three times a day, so you can stick to it. After all, your body needs rest.