some myths expelled
First off, creatine is not harmful for you. Your body already produces creatine on it's own, just not enough to give you good results. That's why you need to supplement with it.(Side note: any red meat you eat contains creatine!) Also protein does expire, so be careful and make sure you're eating protein that has not been in the cabinet for a year. To gain mass you need to eat about 5 or 6 meals a day. 3 of those should be whole foods like fish, chicken or meat. The rest should be protein shakes, fruits, peanut butter, potatoes and vegetables. Try to keep the fat down, trim it off the steak and don't eat the skin of the chicken. Workout about 3-4 days a week, do about 30 minutes of cardio twice a week and most importantly get at least 6-8 hours rest a day. You can't forget to take your multi-vitamins either.
To get a little more technical on the type of protein you should buy:
Whey Protein - a fast absorbing protein should be taken before your workout and after.
Casein Protein - a slow absorbing protein should be taken in the morning and at night before bed.
Some suggestions on what brands to buy and not buy:
Isopure is good but too expensive.
Try the Vitamin Shoppe or GNC brand - it's cheap and will work just the same.
MetRx micronized creatine the big container will last you about 3-4 months and it only costs about $27 at Vitamin Shoppe.
Any multi-vitamin from Vitamin Shoppe or GNC is good for about $28 for a bottle of 100.
To let you know, I have studied fitness for a few years now and what I'm telling you can be backed up by any fitness instructor or weightlifter you will ask. Hopes this helps.
