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Sheol
supplements are bad. Once you start taking them, you'll need to keep taking them because your body will think it's the norm. Stick to protein. Depending on size, I'd go with 20-30g of protein a day, directly after your workout. I'd go with a non dairy shake (just add water) for quick delivery. You loose a good bit of nutrients through digestion. Depending on how much you exercise, I would suggest going easy on taking anything because whatever your body doesn't use, it'll store it as fat. That is a big one for protein.
Hope this helps. ^_^
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