Creatine is one of the most widely used nutritional supplements available on the market today and is regularly used people who participate in strength training, high-intensity sports, anaerobic athletic competitions or by those people just looking to maximize their gains from working out.
In the world of protein you will find that there are 4 primary types available with each having its own unique set of pros and cons. The most popular is the Whey Protein family which is known for its quick absorption which makes it an ideal after work out drink.
People will argue what the correct amount should be but most agree that if you stay within .75-1.25 grams of protein per lbs. of body weight that you will be in the target zone for training and growth.
Most trainers recommend that you eat 6 regularly spaced meals each containing 1/6 of your total protein and calorie intake for the day.