Making supplements is generally making protein powder. But I don't think it's necessary for novices to match. Everything is subject to protein being able to keep up with the training rhythm. Protein's supplement depends on strength. As long as the basic diet can keep up with the training rhythm, there is no need to use protein powder. Protein powder is not a magic medicine, and it can be replaced by fish, eggs and milk. If you only practice this dish three days a week, I think it really doesn't make sense, unless the intensity is really great, you must practice it on Saturday. Here we need to talk about the principle of muscle growth. In fact, the gym doesn't grow muscles. In the gym, your training will destroy muscle fibers, and protein supplemented at home will be used to replenish the damaged muscles. In the process of replenishment, the original muscle fiber will gradually become larger, so that the muscle fiber can bear more weight when you train next time. This is the basic principle of muscle growth. So if your training intensity doesn't reach a certain level, there is no need to supplement protein. Some people say that three points practice and seven points eat. I'm telling you, it's for people with a certain foundation. Just like a bodybuilder, practicing high intensity twice and three times a day, in order to quickly restore muscle fibers, it is the real three-point practice and seven-point eating. Like ordinary fitness enthusiasts, I think the importance of diet is at most 50-50 points with training. For beginners, practice first. Without training, there is no place to replenish the protein powder you drink, and it will not be absorbed by your body at all. Will eventually be wasted or just turned into fat. Novices generally don't use protein powder for half a year. If you are a novice, you haven't practiced before. Then casual practice will have a good effect. Practice until you find it difficult to make progress, and then see if you can make a breakthrough with protein powder. Of course, don't demonize protein powder. Some people like to talk about the damage of protein powder to the kidneys, and eating too much is not good for your health. All talk about injury regardless of measurement is hooliganism. 1, data see @chisq in this article "Eating protein powder for fitness is harmful to health? The answer to the question. 2. It is said that eating protein powder is harmful mainly to ordinary people. Usually, people don't lift barbells, push deeply, pull hard and push on the bench. Take more protein when it is not needed. If you eat too much, you will have problems. People who keep fit to a certain extent are lacking in protein (but only those who have a certain foundation). For example, if someone has muscle pain from heavy and high-intensity exercise, it will take at least 3 to 5 days if protein is not supplemented. If supplemented, the recovery will be accelerated, resulting in excessive recovery effect, and the body will be stronger than before. 3, protein powder is not equal to hormones, not equal to testosterone, not equal to steroids. It's just protein powder ... In the end, I still say that everything is subject to the fact that protein's supplement can keep up with the training rhythm.