Stick to the basics: whey, casein, creatine, multivitamin, Omega 3-6-9, malto/dextrose
I take the multivitamin, omegas, and a protein shake in the morning
1 scoop whey protein (24g) and Creatine Ethyl Ester prior to lifting
2 scoops whey (48g) and 1 1/2scoops waxy maize (60g carbs)and creatine ethyl ester.
The rest of my nutrients come from food.
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