If your taking in a shake make sure it has protein and carbs. Waxy Maize or Maltodextrine is a very good carb powder and it's cheap. For protein have about 40-50g of whey. You can also put in some creatine if you want.

Like IK said food is good, but I always have a shake right after I workout, then go home cook and eat.

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Cheap and good bulk supplements from Canada Protein
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