It is best to drink creatine alone 10 minutes before exercise, which can improve the exercise intensity during exercise. Fitness drinks "are like a stimulant" that can replenish the energy lost by your body for a long time. After exercise, you can also use a little creatine to restore your body function and have good energy for exercise the next day. In fact, there are four kinds of best nutrients for exercise, and I will write them in the order of taking them. Drink 5 grams of creatine before exercise, 3-4 branched-chain amino acids, and eat about -20 spoonfuls of protein powder and about 5 grams of glutamine after exercise. You can eat together! I hope it helps you!