Protein powder can be supplemented by eating more meat and eggs. However, considering the calorie and protein cost performance, it is suggested to eat only low-fat and high-protein foods such as chicken, fish and eggs. Because you need to eat a lot, you will still get fat if you have too many calories. Protein is the main substance that nourishes muscles and nerves. Only by supplementing enough protein can we achieve the main purpose of exercise.
Creatine exists in white meat of fish and chicken, but its content is rare. It takes about 2.5 kilograms of meat to supplement 5 grams of creatine beneficial to exercise. This substance is mainly used to relieve muscle fatigue after exercise and improve the performance of muscle strength and endurance during exercise. If you don't consider taking supplements, practice more and have more rest. The main function of nitrogen pump is to help dilate blood vessels, increase blood flow, improve excitement and reduce fatigue. Drinking a cup of black coffee before exercise can have a similar effect if you don't consider taking supplements.
In addition to protein in protein powder, muscle-building powder also increases carbohydrates. Fast carbohydrate supplement and protein can be substituted after exercise, that is, eat big steamed bread and chicken breast quickly after exercise, but remember to be low in fat! Fat will wrap protein, leading to slow absorption, and it is impossible to provide energy for hungry muscles in time.
To sum up, it is not difficult to see that if you don't use supplements, you can really build muscles, but you need more scientific diet and more complicated dietary requirements, and it is not economical. In fact, using well-known brands of sports supplements is the safest and most economical way to increase sports effects.