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hi , i got GNC whey protien powder and creatine mono ,could u pls advice me how to take those things,
i'm 5" 8' tall (171 Cm) and 146 lb (73kg) and i have been training for a year now and i took a megamass 4000 before.
i want to know the doses from each one of those and whether to take the same doses every day or in the training days only,i train 3 days per week.

thanks in advance

Well, there is no real way to take the protein, but at the minimum you need about 10-20g protein before a workout and 20-50grams afterwards. The rest of the day you can take as needed, although real food (chicken, beef, etc) is better for you (except before and after workouts). For the creatine, take 5g before and 5 g afterwards workouts. On off days take 5g anytime.