muscles

[jasp1392]

protein or creatine?

[the_robot]

Photons. (10 stupid chars)

[KingZ]

P​hot​on​s.

[simplyc]

protein or creatine?

Protien for sure... you need at least 0.5g per lean lb of body mass (more if your working out... which you need to be to build muscle).
Creatine can be helpful but is not essential.

[dcad]

Whey protein FTW!

[blv]

Hard work and eating right.

[therealjag]

use both. protein for building mass, createne for longer endurance during workout and less muscle fatigue and also building muscle mass.

[openheart]

keep it natural. Eat good whole foods high in protein and drink egg whites post workout. that's all you need.

[IncognitoSir]

All of those are correct. I'd recommend starting off consuming about .5-1 gram protein per pound bodyweight if you're trying to gain lean muscle. Protein shakes are only meant to help you reach your daily protein intake not replace your protein source. No mater what supps you take though, it's all about proper DIET and EXERCISE. Hit the gym with a purpose and GO EDUCATE YOURSELF!!!!!!!!!!! Read up on WHY protein is important, what to do to reach your specific goal and how to do it. Makes things a lot easier for yourself.

[UnknownSld]

In order to build muscle it will take a number of things. Eating right, lots of healthy calories. Depending on your current body weight, your metabolism and the goal size and weight you want to be you will have to almost double your caloric intake. Getting plenty of protein and carbohydrates is a must. Yes, protein is the building block for muscle growth before, during and especially after a workout. But without a good amount of carbohydrates, the main fuel source for your body, you will not have the energy to really bust your a** in the gym. Sugar is also good to a point. But you do not want to intake to much. The problem with sugar is that it will only provide enough energy for a short period of time. They burn out of your system far to quick to have an effective day in the gym.

The biggest thing is having a good work out plan, knowing your limits and working your a** off to break free from the plateau you might be stuck in and push past your limits. Change up your workout routine periodically. Sticking to the same routine time and time again, your body will adapt to it and you will not get sufficient gains. Have a variety of exercises to do, try not to do the same exercise per muscle group more than once or twice a month if you can. That way your muscles get a change up in which ones are being stressed the most per exercise. For example, flat bench presses mainly work your pectorals, secondary stress on your deltoids and triceps. Where as using a press machine will take away some of the stress from your delts and triceps and place it more to your pecs. If you ever need more info, do not be afraid to ask a personal trainer at your gym. Hope this helps some, good luck.

[CraigT]

Protein, belief, motivation and relaxation

CraigT aneed4change

[Marcconi]

Protein and exercise!

[steviej]

Steroi..... errr protein!