this depends on a lot of things particularly when you are taking the protein.
You need to be drinking at least 3-4 shakes per day to see the results.
1 when you wake up to stop catabolism
1 in between a meals
1 after workout. Remember you need to be consuming at least your bodyweight in protein per day.
If you want to give creatine a go just get some Creatine Mono or SizeOn/
Well the nutrition label on the whey protein I'm taking says its got creatine mono, 18 g per 2 scoops I think.
Should I still get another whole box of creatine by itself? Also where can I find some casein protein?
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