Here is my bcaa shake:

2 scoops Xtend (7g bcaa,1g citruline, 1g glutamine)
13g bcaa powder
2g citruline malate
2g cee
2g alcar

pills are fine, but they are exspensive, and they make take a while to absorb.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.