- 5 grams of creatine monohydrate a day
- 10 grams of L-Gloutamine a day (20 grams on days you exercise)
- your weight in kilos times 0.025 in protein (ie 80 kg x 0.025 = 200 grams) a day (whey protein is the best)
- no more than your weight in grams of fat a day (ie 80kg means 80 grams of fat)
- as many complex carbohydrates a day as you want depending on whether you want to gain weight or not... (ie you want an intake of 3000kcal a day, minus Kcals from protein and fat, what is left is the Kcals you need to take from carbohydrates)
- the best multivitamin you can get with minerals and all sorts....
Get your self a nice book as well on sports nutrition and food nutritional values.... and dont bother too much with brands....
ps PHD supplements are quite good by the way...thats all i am using for the last 3 months... only cos the PHD shop is half a mile away from my house....