Ronnie Coleman | Creatine

Pure Micronized Creatine Monohydrate Powder

• Nutrition: Creatine is a supplement, not a meal unto itself. Not to backtrack, but you should take creatine supplements when your body hits that 120 mmol/kg storehouse capacity and you want to nudge it up into the 140-150 mmol/kg range. True, you don't have a "mmol/kg" therometer that you can stick under your tongue. But you can make sure that you're eating a balanced diet. (Pardon me a digression into the importance of nutrition in bodybuilding. I promise I'll return to creatine.)
• According to the American College of Sports Medicine, you need to consume 0.5-0.8 grams of protein per pound of body weight each day to gain muscle for the long-term. That bodybuilding axiom probably requires less explanation than the "mmol/kg" discussion because most people have already heard of it. But, to review: If you're a 200-pound man and you want to pack on the beef, you should be eating between 100-160 grams of protein every single day.
• Yes, that means foods laden with protein and also low in fat - eggs, chicken, Greek yogurt, omega-3 fish like tuna and salmon. But it also means complex carbs: brown rice or legumes or lentils, plus veggies are always a good idea for a strong micronutrient profile (Spinach, broccoli, asparagus, cauliflower, and collard greens etc.)