Oh, my God, a month? The first few months of fitness made rapid progress. You can get a lot of meat through a normal diet and diet, but you can eat it. You'd better keep it until the growth rate slows down. If you want to eat creatine, you should take it 30 minutes before exercise, which is better with glucose, and it is more effective to go to exercise after absorption. Protein powder can be used 20 to 40 minutes after training, and glutamine can be supplemented. Of course, creatine can also be supplemented after training, which can help you recover, but it is not as effective as eating before training. If it's not bad, you can ignore it. It doesn't matter whether you eat before training or after training. In addition, glutamine is a relatively advanced tonic, so it is not recommended to use it in one month, and it is not too late to use it again in the middle and high grades. Protein powder is enough.