Novices are so willing to buy a lot. Glutamine and branched-chain amino acids can promote muscle recovery and increase the loss of amino acids after exercise. Creatine can improve physical strength, and intake of branched-chain amino acids after exercise can drive nutrient input. If you are thin, muscle building powder is more useful for you, but if you are not thin or even a little fat, it is best to supplement muscle building powder only after exercise, and the carbohydrates in it are only supplemented after training, so as not to accumulate energy and convert it into fat at other times. Add a spoonful of protein powder in the morning to absorb moderate and slow carbohydrates (staple oats, etc. ). The other two meals are basically normal (there are moderate amounts of high-protein food and carbohydrates). Take creatine (up to 5g) with slow carbohydrates or caffeine supplements 30 minutes to 10 minutes before exercise. After taking creatine (5g) containing monosaccharide within 1 hour after exercise, take a spoonful of glutamine (5g) branched-chain amino acid (10g, which can be taken together with protein powder and muscle-building powder) protein powder (using muscle-building powder). You can take a spoonful of protein powder in the morning and evening on non-training day (if you eat it in the morning, eat another spoonful in the afternoon; If you eat it at night, eat another spoonful in the morning). Glutamine (5g) and branched-chain amino acids (10g) can be taken once in the morning and once in the evening. Creatine 5g in the morning and 5g in the afternoon. Creatine has an influence period. You need 5 grams before and after training in the morning and evening of the previous week, and then 5 grams before and after training. After taking it for 2 months, you need to stop using it 1 month.