Before going to bed at night, I don't train to eat protein powder+milk. I eat 5 grams of creatine+glucose half an hour before training. I eat creatine+glutamine immediately after training, and then take muscle-building powder after taking a shower (about 30 minutes) (because I bought protein powder at first, I heard that muscle-building powder is suitable for thin people, so both of them are eating it, and I heard that it will go bad if I don't eat it).

First, check the digestion and absorption function of the stomach.

Second, increase nutrition.

Third, insist on fitness training.

Fourth, the law of work and rest.

Five, in a good mood

Sixth, insist.