Whey protein: About 40 minutes after training is the peak time for human body to absorb protein. You should supplement it 15-20 minutes after training. Protein powder is transformed in the body for about 20 minutes, which is just the peak period when the human body needs protein. Don't miss this best opportunity; The dosage should be calculated according to the training purpose and my daily nutrition ratio, and the passing rate should be above 30 grams (specifically).

Creatine: It only works when it reaches a certain amount in the human body. That is to say, it will take a few days for the creatine you are eating to have an effect, so you can eat creatine at any time, but we are used to eating it with protein powder, and the dosage is no more than 5g at a time.

Branched-chain amino acids: Its main function is to stimulate the release of insulin and growth hormone and promote muscle synthesis. Its use is also a reasonable physiological injury to muscle formation after training and during training, and then it is necessary to rest and recover excessively (at this time, branched-chain amino acids play a role), and the dosage should not exceed 5g at a time.

Reply from fitness instructor who has been employed for 0/2 years.