Dude, you can arrange a nitrogen pump for daily use during training, usually half an hour before training. Nitrogen pump needs a large amount of water, generally around 600ML. If you buy a strip, you can usually drink half of the matrix powder twice, once after training, 30 g, once before going to bed, and 20 g -25 g of esterified creatine seems a bit redundant, but you can drink it in the morning of training, and the general amount of water is 600ML.