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Old 09-29-2013, 10:03 AM   #2
Darryl Shaw
Senior Member
Join Date: Apr 2008
Posts: 681

If you're eating a reasonably varied diet that meets energy needs you'll already be getting all the indispensable amino acids you need from food. So it's unlikely that you'll get any real benefit from whey or BCAA supplements. If you're set on taking supplements though I'd recommend creatine monohydrate as it's cheap and ~70% of users report improved performance.

AIS Sports Nutrition Factsheet: Creatine.

International Society of Sports Nutrition Position Stand: Creatine Supplementation and Exercise.
Buford TW et al.J Int Soc Sports Nutr. 2007; 4: 6.

Analysis of the efficacy, safety, and regulatory status of novel forms of creatine.
Jäger R et al. Amino Acids (2011) 40:1369–1383
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