Protein:
I'll usually have 2 servings per day (usually as snacks) and sometimes a 3rd one after a heavy workout.
I usually stick to iso protein, unless my budget is really tight. I usually rotate between "nature's best" and "iso xp". Both a good quality, although "iso xp" tastes much better IMO. If i'm tight on money, I sometimes get Dymatize.

Creatine:
Haven't used it in years, can't really comment on it. From what I remember, syrum (liquid form) was regarded as better than powder.

Get some Optimum Nutrition Whey, best tasting Whey I've ever had. Especially the Vanilla Ice Cream which I can't find anymore, so I've switched to Cookies and Cream. Whey is great for PWO and first thing in the morning since your muscles are starving for protein and whey is fast absorbing.

If you're going with Creatine, stick with powder. CEE is new, and I have never taken it, but it's supposedly one of the best out there right now with minimal water retention and no cramping.

if your only eating salads etc, where are your carbs? carbs are just as important as protein in regard to body building..

___________________

Creatine :
NO-Xplode sells alot at my gym

I can't think of the Whey products name right now but there is one that the Chocolate is soooo good!

___________________
Although you are far away
I know you'll always be
Near to me
Near to me

R.I.P. DarkAngel 12-16-o9

as far as protien goes, ISO-PURE is pretty tasty

creatine isn't really necessary

Don't know much about Whey, but our Exercise Physiology dept. did some studies back when I was a grad student at KU on creatine supplementation and the lower leg anterior compartment (your shin). Here's the studies:

http://www.ncbi.nlm.nih.gov/entrez/...t_uids=12937519

http://www.ncbi.nlm.nih.gov/entrez/...t_uids=12937429

http://www.ncbi.nlm.nih.gov/entrez/...t_uids=11403120

And admittedly, I haven't kept up on the subject since grad. school, but this review seems to be a pretty good place to start:

http://www.ncbi.nlm.nih.gov/entrez/...t_uids=15707376

Here's the summary:

quote:

Sports Med. 2005;35(2):107-25. Related Articles, Links Creatine supplementation and exercise performance: recent findings. Bemben MG, Lamont HS. Neuromuscular Research Laboratory, Department of Health and Sport Sciences, University of Oklahoma, Norman, OK 73019, USA. [email protected] Creatine monohydrate (Cr) is perhaps one of the most widely used supplements taken in an attempt to improve athletic performance. The aim of this review is to update, summarise and evaluate the findings associated with Cr ingestion and sport and exercise performance with the most recent research available. Because of the large volume of scientific literature dealing with Cr supplementation and the recent efforts to delineate sport-specific effects, this paper focuses on research articles that have been published since 1999.Cr is produced endogenously by the liver or ingested from exogenous sources such as meat and fish. Almost all the Cr in the body is located in skeletal muscle in either the free (Cr: approximately 40%) or phosphorylated (PCr: approximately 60%) form and represents an average Cr pool of about 120-140 g for an average 70 kg person.It is hypothesised that Cr can act though a number of possible mechanisms as a potential ergogenic aid but it appears to be most effective for activities that involve repeated short bouts of high-intensity physical activity. Additionally, investigators have studied a number of different Cr loading programmes; the most common programme involves an initial loading phase of 20 g/day for 5-7 days, followed by a maintenance phase of 3-5 g/day for differing periods of time (1 week to 6 months). When maximal force or strength (dynamic or isotonic contractions) is the outcome measure following Cr ingestion, it generally appears that Cr does significantly impact force production regardless of sport, sex or age. The evidence is much more equivocal when investigating isokinetic force production and little evidence exists to support the use of Cr for isometric muscular performance. There is little benefit from Cr ingestion for the prevention or suppression of muscle damage or soreness following muscular activity.When performance is assessed based on intensity and duration of the exercises, there is contradictory evidence relative to both continuous and intermittent endurance activities. However, activities that involve jumping, sprinting or cycling generally show improved sport performance following Cr ingestion. With these concepts in mind, the focus of this paper is to summarise the effectiveness of Cr on specific performance outcomes rather than on proposed mechanisms of action.The last brief section of this review deals with the potential adverse effects of Cr supplementation. There appears to be no strong scientific evidence to support any adverse effects but it should be noted that there have been no studies to date that address the issue of long-term Cr usage.

If you're near a descent sized university, you could probably look this up and find it without a charge. Otherwise you'll have to purchase it.

HTH.

___________________
Whence September dusk grows crisper still,
with leaves all crimson conquered,
I yearn to shout,
and dance about,
and stick pickles in my honker...

as far as protein goes, hands down muscle milk is the best. ive tasted everything out there and its by far the best for you and best tasting.

creatine - phosphagen elite

no-explode is also the best thing ever, its got caffiene creatine and no2. ive been on it for the last 5 or 6 months and dont plan on getting off of it. if you take this i would suggest laying of the creatine.

try and only have shakes post work-out and before bed if necessary.
after your workout is the best time to have a shake because its predigested and it takes your body time to digest actual food. if you want its not to bad of an idea to have one before bed

I get all my nutritional suppliments at a place called BALCO. Ask for their 'special' cream.