Let's talk about how to eat these three things first, just eat them according to the standard method.

Muscle powder: suitable for breakfast after getting up early. Drink more water first, then brush your teeth and wash your face. Then take milk to make muscle powder (white water is also acceptable) at breakfast, then eat whole wheat bread and other things, and then eat 2 eggs. It is best not to get up at 7 o'clock and eat at 9 o'clock. It's a little long It is better to eat and absorb after getting up for 30 minutes.

If you are hungry between breakfast and lunch, it is no problem to add a muscle gain powder or protein powder.

Muscle technology creatine and protein powder are both 2 spoonfuls at a time. Just eat it about 30 minutes after training. If you don't like the taste of creatine mixed protein powder, you can drink it alone. Drink creatine first and then protein powder. However, it is generally easy to mix together, and the effect is actually the same. It is recommended to eat with 2 slices of whole wheat bread and 1 banana. (After training, both protein powder and muscle-building powder can be used. If you are not afraid of being fat, you can eat muscle powder. )

If you are energetic when pursuing training, you can eat 1 spoon of creatine 30 minutes before training!

You can eat protein powder or not before going to bed. General fitness enthusiasts don't need to consume too much protein, which will add a certain burden to the kidneys.

The above eating methods are summarized according to the three golden intake periods in protein, namely, getting up early, after training and before going to bed! Meals in the middle of three meals a day are calculated according to the total amount of protein required every day.

Protein powder and muscle-building powder are absorbent, so drink plenty of water to avoid getting angry. 1 kg body weight corresponds to 1 to 2g protein (all food and protein powder are counted all day), so don't overdo it.