But what I want to say is that it is definitely not suitable for you to take creatine. According to you, you have just started the basic training stage. I suggest you don't even eat protein powder, because the most important thing at this stage is to master the basic movements of fitness correctly. You can't carry too much weight at this time (otherwise the action will leave a bad influence), so your muscles are not really damaged. At this time, there is no need to use protein powder and any other supplements. Remember! You're welcome to say that it's a waste to eat any supplements at this stage. You just need to add protein to your daily diet, such as eggs, beef and chicken.
About a month (the actual length depends on the amount of training you do in a week), you should start to consider using protein powder. You said you were thin, which is also common among bodybuilders. The usual suggestion is to ask for 60KG of muscle-building powder first (I also belonged to this kind of thin man when I first started fitness, and I have eaten two barrels of muscle-building powder, which has a certain effect), but my personal experience is that I can buy eggs directly. When you take white powder, add a spoonful of Gao Legao and a bag of grain, so that you can basically achieve the effect of muscle-building powder (muscle-building powder is actually protein powder+carbohydrate and is very expensive and uneconomical to calculate).
If you exercise frequently 3-4 times a week or more, you will find yourself in a plateau period of about three months to six months, which means that the load will not increase at this stage and your body shape will not change much. At this time, you can start to consider using creatine, but there are certain requirements for taking creatine. First of all, you need a shock period of about 5 days when you just take it. During this time, you will eat about 5g four times a day to make creatine in your body. After the dose reaches a high level quickly, take 5g every day, and stop using it after 0-2 months 1. Remember that long-term continuous use will bring great load to the kidneys.
In fact, when I saw your question, I found that you had the same big misunderstanding as I did at the beginning, that is, it seems that eating a lot of things can quickly grow muscles, but it is not. If you can't guarantee efficient training more than three times a week, no matter how much nutrition you eat, it won't be absorbed. On the other hand, you are thinner at the beginning of fitness. The most important thing for you to gain weight quickly is not to eat protein powder or muscle powder, but to increase the amount of rice.
You must consciously increase the amount of rice by at least 30-50% every day. It may be hard at first, but you must stick to it, because without enough carbohydrates, protein is hard to be absorbed, and muscles are easily broken down during heavy exercise.
Regarding creatine, if you insist on using it, you should pay attention to buying original products, and don't buy bulk creatine monohydrate online (those semi-finished products often have symptoms such as palpitation, dizziness, nausea, etc. when taking it because of their low purity, and in severe cases, they will die of arrhythmia and hypotension, which is definitely not alarmist). In addition, drink plenty of water every day during the taking stage to ensure the effective use of creatine.
So many words first, combined with my four years of fitness experience, I hope to help you (generally speaking, I just don't recommend you to use any fitness supplements at this stage. If you have any questions, please contact me.)
With regard to the muscle-building powder you supplement, you need to find out what the ingredients of the muscle-building powder are-in short, whey protein powder and maltose paste, that is to say, protein is mixed with carbohydrates, and others also contain some amino acid creatine, but you should know that the content of other ingredients in it is very small, for example, the content of creatine cannot be compared with the effect of taking it according to dosage. Muscle-building powder is often recommended to thinner people who have just started fitness because it contains a lot of sugar, which is essential for bodybuilders with thin physique.
In this way, you should understand that there is not much high-tech content in muscle-building powder at all, and the content of protein is very low (generally 40%-50%). But the price is much more expensive than ordinary whey protein (in fact, creatine is also very cheap, and you can buy several cans of creatine monohydrate at a more expensive price than protein powder). So, if you haven't bought muscle powder, my personal suggestion is that you don't need to buy this, just take it with normal amount of ordinary whey protein (usually 30G at a time). Adding a bag of ready-to-eat cereal and some high-calorie drinks such as Gao Legao can achieve the effect of increasing muscle powder, and the cost is much lower. As I said before, you really don't need to increase your creatine intake at this stage. You know, the effects mentioned in the advertisements of bodybuilding supplements are indeed there, but they are all aimed at specific people, just like giving Steinway to beginners of piano.