The 16/8 Fasting Method: Also called the LeanGains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, for example from 1 pm to 9 pm. Then you "fast" for 16 hours in between.

This a daily fasting method that tends to be the simplest & easiest for most people to stick with.

Protein Type: Whey protein proved to be the most effective. Higher than casein or soy proteins.

Protein amount: 1-2 grams of protein per lb of body weight a day. If you are over 40, you may want to take more.

Protein Timing: Important to get in 20-40 grams an hour before and/or after your workout session.

Creatine Type: Creatine monohydrate. Tried & tested form and it's inexpensive.

Creatine Amount: Loading Phase, 20-25g a day for the first week (4-5 daily doses of 5g). Maintenance phase following loading, 3-5 g a day after for the following 2 months.

Creatine timing: Take it within an hour directly after your workout.

Personal Recommendation For Both

When I go with protein & creatine, I like to mix both into one smoothie that I take directly after my workout. I mix it with fresh fruits such as dates & bananas. Eating fast digesting carbs like fruits with the protein has shown to increase the protein synthesis.

Intermittent Fasting Research

• Fasting increases GH - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/
• Short term fasting increases metabolism - https://www.ncbi.nlm.nih.gov/pubmed/10837292
• Fasting for Fat Loss & Diabetes  - https://www.sciencedirect.com/science/article/pii/S193152441400200X

Protein Research

• Protein timing & it’s effects - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/
• The effects of protein supplementation - https://www.ncbi.nlm.nih.gov/pubmed/25169440
• Nutrient timing & higher protein for older people may be needed for same results. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

Creatine Research

• Creatine supplementation & exercise (full review of studies) - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
• No adverse effects shown with creatine, Sports Medicine https://www.ncbi.nlm.nih.gov/pubmed/10999421