Getting fit with added help

smokesletsgo

hey guys
i bought some supplements in the holland and barretts sale
these one to be precise
the whey protein
http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=100&prodid=565
and
the creatine
http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=574&prodid=562

im looking for the correct way of using them im 5'11 and 12 stone in reasonable shape and am looking to build up my stamina and muscle without gaining any weight. i currently train in a gym once a week doing circuits and two days a week out on the pitches doing ball work and some core work the plank, sit ups, push ups etc with my gaelic team. i also do a small bit with my dumbells at home on my own

does any one have any suggestions how to take these
should a be taking the protein and creatine everyday
i dont want to use the "loading" method with the creatine

also is their any benefit on taking protein before going on a run or a jog

thanks in advance
any suggestions appreciated.

smokesletsgo

xgtdec

I can tell you i take my creatine half hour before and after my heavy workouts, and i take my protein as part of a snack at 10am and 4pm, then another about an hour before bed, but everyones different!!

smokesletsgo

do you take creatine on days you dont train aswell.

xgtdec

Nope, i just take it on days of heavy sessions, but there are some that take it daily..i just aint one of them;)