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Creatine is suppose to help you get a better work out.
Protein is what you want to build muscle! Have you tried protein shakes? I just started taking them this week and I can already see a difference. They same for the average person you should take in between 70-90% of your body's muscle weight (in grams).
For instance.
say you have 10% bodyfat.
130 x .10 = 13
130 - 13 = 117
117 x .90 = 105
So someone that weighs 130 lbs. and has 10% bodyfat should be taking in about 105 grams of protein a day. Keep in mind some people's body use nutrients a little differently then others. You may want to take a little more then this.
Ive heard some bodybuilders take as much as 800 grams of protein a day! Try it and see how it works for you.
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Racing Rice
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