1. protein powder, although all kinds of protein powder claim to be different from others, in fact, as long as foreign brands are guaranteed, the difference is really small. Whey protein can be digested in just over an hour, casein and beef protein take several hours, and it is also good to mix several proteins to claim sustained release. In fact, it is unscientific to say that "30-45 minutes after strength training is the absorption window of protein", or that protein's "absorption window" is actually very long and lasts for several hours, so as long as you pay attention to supplementing the high-quality protein of 1- 1.5 g/lb every day, you don't have to pay attention to the time (but it really takes some effort to eat this amount of protein). If you supplement carbohydrates (fruit, honey, glucose) that can be absorbed quickly about 20 minutes after training (especially high-intensity training), professionals or local tyrants can use Vitargo, which is the best. Anyway, I was in tears when I saw the price), which will promote muscle recovery to the maximum extent.

2. Vitamins, it is very important to choose a comprehensive multivitamin (it is really not good). Animal-Pak, Opti-Men and Orange Triad are all good comprehensive vitamins.

3. Essential fatty acids/* * conjugated linoleic acid (CLA) control body fat production, and essential fatty acids have a good health care effect on the brain. If you usually have a lot of mental work, you must eat some. It is best to choose the product marked with "Omega3-6-9" for essential fatty acids. Pure fish oil is also good, but only Omega3 is not comprehensive enough.

4. Branched chain amino acids (BCAA)? If the daily intake of protein is enough, BCAA is actually unnecessary. However, if you have to go through continuous intensive training for a long time (1 hour or more), work and study late, or you can't have a good rest for a long time, then BCAA is useful at this time to prevent muscle decomposition. Generally speaking, as long as the intake of BCAA does not exceed 6 grams per day, it is beneficial and harmless. On the premise of the dosage, if you are a local tyrant, it is no problem to eat candied beans. It should be noted that people who exercise generally drink a lot of water (3-6 liters a day), and many people feel that drinking so much water is stressful and boring. At this time, BCAA granules can be used. Xtend and AminoLast in Gaspar personally try to make super delicious varieties, without losing the taste of high-end drinks at all. They can add water every day to make drinking water interesting.

5.creatine? This is actually good for gaining muscle and reducing fat, and there are no side effects. It can improve strength and endurance a little, but it is really limited. Actually, most people don't need it

6. Various pre-training supplies? Nitrogen pump, fat burning tablet, etc. The main function is to increase the temperature of the core area of the body and enhance the excitement. Most of these products contain dozens or even more than 100 mg of anhydrous caffeine per serving, which is equivalent to three or four cups of coffee. People who are sensitive to caffeine may have difficulty falling asleep after using it, which is not worth the candle. In principle, do not use pre-training supplies within 6 hours before going to bed. And the same problem of this kind of products is that their efficacy will decrease. Over time, it is necessary to continuously increase the dose to be effective. Don't say you spend too much money. Are you afraid of so much caffeine?