The first thing depends on whether your goal is to gain muscle or lose fat. I hope to gain muscle. In general, I can choose to drink protein powder before training and half an hour after training. If I have a higher pursuit of body shape, I can drink creatine You can check the usage, dosage and side effects again If you are worried about losing weight and body shape, you can drink branched-chain amino acids to help prevent protein's decomposition and muscle loss. You can supplement it after practice. -Bee Sports, your professional fitness consultant