I do not use creatine, whey, glutaine, or other typical work out supplements. I do take multi vitamins at times. I also used to take Zinc Gluconate it imrpoves energy, concentration, blood cells, and it even increases your immunity.. I may start using it again. For my protein shake I like to use 1/2 gallon of milk at Trader Joes this costs 1.99. The first summer after high school by consuming a loaf of bread from the dollar store and half a gallon of milk every day with weight trainingevery day I gained about 25 pounds in a month. Since then I have read many books, and have learned that muscle size does not alwyas= muscle strenth so now I am much lighter, and skinnier. Supplemeents are not reuqired for muscle size. Tou biuld muscle size you often need excess calories, easier to obtain with carbs, you also need a good amount of protein. By the way Milk does contain small amounts of Whey,and Creatine as well as Calcium, Vitamins, and some other nutrients normal potein shakes do not contain. Meat contains creatine as well.