I, too, have heard the rule of 1g protein per 1kg of DESIRED body weight. e.g. if you want to weigh 100kg, take 100g a day. I prefer caecin to whey as it tends to work better for me. Try both, some people have better results with whey (fast absorbing) some people with caecin (slow absorbing) depending on metabolism. I have had the best results with Just Protein, but others are prolly just as good.

Quit using creatine years ago, but I still use a nitric oxide supplement (NOxplod) which is great, and also I make sure to get lots of calcium and take the joint supplements. (collagen or something, can't remember.)


another good thread:
http://straightrazorpalace.com/finer...6-protein.html