Just have a question about a few supplements. I am new to working out and if I am going to do it, I want to do it right. Since I have started, I have been doing some research on various supplements. I am not looking to get overly swole or anything, just wanting to add some bulk to myself. I have already started taking a multivitamin as that is one of the most recommended thing I have read about thus far.

1. I was looking at some protein and from what I have read, I should take this after working out correct? I am not looking to have it replace a meal or use it as weight gainer, just to help aid in the muscle repair process. Any suggestions on a brand for this?

2. I have read up a lot on creatine and have heard nothing but good things about this stuff. Do you typically do a "loading up" week the first week? I have read mixed opinions about this. Also, any suggestions on brand here?

3. I work out 4 times a week, should I be taking the protein and creatine on my off days or should they be used solely on the days that I work out?

If there are any useful links you have or threads that already cover this topic please let me know. Thanks in advance.

Any suggestions?

Protein powders are a convenient way to:
1)take in extra calories
2)use as a meal replacement
3)to boost protein levels in the diet

Some use it immediately post workout, some don't bother. Usually I don't have a protein shake before or after training.

Creatine is not necessary since it is only a supplement. Yes, it can be helpful with ATP restoration, but many, many people are non-responders. Cycling is not necessary. I prefer using creatine during a pre-contest or "cutting" phase.

What is your diet like? This is the most important part of the equation. Without the proper nutrition, supplements will not be as effective (except for a good protein supplement because of its versatility)

So give us some more info, goals, stats, diet and the people here can then be more accurate and helpful with their suggestions.

Welcome to JSF! :)

If your going to go with creatine, which I use and am quite happy with, you don't have to do any loading. I take a serving 15 mins before and one right after a workout. I don't take it on my days off.

So give us some more info, goals, stats, diet and the people here can then be more accurate and helpful with their suggestions.

Welcome to JSF! :)

Thanks for the helpful information. This site has been quite valuable to me. As far as my goals go, I am just looking to reduce my body fat and add some lean muscle mass. I dont have a whole lot of info for you, I do not measure or anything of that sort, but I am 5' 11", 170 pounds and have a pretty athletic body type naturally. I am 22 years old and have never worked out before. Figured I would start before my metabolism starts to slow (proactive rather than reactive is better I figure).

As far as diet goes, I have yet to create a really strict regiment that I follow. I have tried to watch what I am eating and cut down a great deal on fatty and sugary foods. I am trying to eat a lot of chicken along with vegetables with every meal but it does not always happen.

Like I said earlier, I am just starting out and trying to research what I can to make this as beneficial as possible.

Thanks for the helpful information. This site has been quite valuable to me. As far as my goals go, I am just looking to reduce my body fat and add some lean muscle mass. I dont have a whole lot of info for you, I do not measure or anything of that sort, but I am 5' 11", 170 pounds and have a pretty athletic body type naturally. I am 22 years old and have never worked out before. Figured I would start before my metabolism starts to slow (proactive rather than reactive is better I figure).

As far as diet goes, I have yet to create a really strict regiment that I follow. I have tried to watch what I am eating and cut down a great deal on fatty and sugary foods. I am trying to eat a lot of chicken along with vegetables with every meal but it does not always happen.

Like I said earlier, I am just starting out and trying to research what I can to make this as beneficial as possible.

OK thanks for the info. My suggestion would be to do as much reading and researching on nutrition as possible. Nutrition is the most important component of any type of lifting program - be it for powerlifting, bodybuilding, general fitness, athletic performance, and anything in between.

As for creatine, skeletal muscle will reach a saturation point with as little as 2.5 gr of supplemental creatine per day. Usually after 28 days or so. This allegedly can lead to a 20% increase in intramuscular creatine and correspondingly increases volume of muscle cells.

Again, some people are non-responders or worse, use a cheap form of creatine (usually from China) which does not carry the Creapure trademark.