ZMA?, Creatine? What should I take?

[nartnad]

I have been lifting on and off for 4-5 years, but havent really been dedicated until 3-4 weeks ago. Since then, I have increased my protein intake by eating chicken breasts daily, 3 whey protein shakes daily, and a protein bar....along with my 3 meals a day, so I get around 200+ g's of protein daily. Ive been lifting harder than I ever have, and Ive gained 10 pounds in these 3-4 weeks. Its going pretty well so far. My goal is to gain another 10-20 by the end of summer, so what supplements should I take, besides my protein and daily multi-vitamins?

Im considering ZMA. But is there a conflict if I drink 1 of my protein shakes at night? I hear it conflicts because it should be taken on an empty stomach....also, calcium should be avoided. I guess I can take the shakes with water, but what about the empty stomach conflict? Is ZMA a good choice? If so, how should I take it?

Creatine, on the other hand, Im not so sure about. People on the forum are saying to take it, but I dont wanna "appear" bigger from water weight, because it goes away as soon as you stop taking it. Id rather gain muscle mass, and keep it. What are your thoughts?

What should I take? Money is a factor, also. Im 19, 5'8", 160 lbs, (not sure about body fat, but its pretty low). I dont wanna lose my 6 pack either, haha.

[Lee J B]

Just stay away from having your shake with milk and your good to go with the ZMA. Creatine, well, upto you totally.....it will increase your water rentention levels, but to be honest when people hear this they freak out...truth is, it isn't that big a factor....as for the six pac, sometimes in this sport bro you have to take a step backwards to make any progress, what you have will come back but the only way your going to add muscle is to eat eat eat. I would go for the creatine if your main goal is muscle gain, people make a big deal about creatine but really, it's nothing but another supplement.....it works for some not for others, for me it works but not to the extent that it justifies the cost. I'd rather save the money from a few months of creatine usage and buy me some more chicken and rice... lol

[nartnad]

What about glutamine supplements? Should I take those? Or do I already have enough in my protein shake (I use Optimum Nutrition)?

[rookie]

glutamine just helps you hold onto the muscle you already have, so get a L-Glutamine supplement when your cutting or somethin like that.