I wonder what is the purpose of your fitness? If you want to shape and gain muscle, you must supplement protein powder. Because exercise makes us lose a lot of protein, and the intensity of exercise is not great, creatine should be supplemented when the pain is obvious. If you don't eat protein powder, eat boiled egg white 3-4 times a day, without egg yolk, or just eat one egg yolk. Otherwise, the burden on the kidneys is too heavy.