Creatine: It's helpful for your training. Congestion of your muscles during training can increase muscle endurance and maximize training.

Protein powder: Protein powder is divided into whey protein and plant protein, and whey protein is used for fitness. Protein powder is mainly used to supplement protein, because the main component of muscle is protein, and of course it must be whey.

Muscle-building powder: It and protein powder are suitable for different bodybuilding people respectively. There are roughly three types of bodybuilding training groups, namely, thin, strong and obese. Muscle-building powder is suitable for the first two. Muscle-building powder is usually used for people with insufficient daily calories and protein intake, mainly to supplement protein and calories. If you are too fat, don't consider adding muscle powder.

The use time of protein powder and muscle-building powder is supplemented 20-30 minutes after training, which is the best time for the body to absorb.

Creatine can be drunk half an hour before fitness or when you are thirsty during training.

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Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.

Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.

The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time.

If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles. Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight.

When you can lift this weight 12 times in a row, try to increase the weight by 5%. Pay attention to lifting 8- 12 times in a row every exercise, so as to reach 70%-80% of the maximum endurance of muscles, and the exercise effect is good. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days to give the muscles sufficient recovery time.

Reference: Baidu Encyclopedia "Fitness"