Dear gods, I am 17 years old, and I am going to exercise. What supplements can improve the training effect? It should be safe, except nitrogen pounds, protein powder and creatine.
Drink about 20-50g of protein powder, add 200-300ml of warm water, 50g of muscle building powder, 200-300ml of warm water, 20g-30g of creatine 5g with sugar, and 0/50-200-300ml of warm water. These can be drunk before exercise, and the best effect is 20 minutes after exercise!