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protein shakes
hey im a white 21 yr old male. in good shape i run etc. but im real skinny and would like to build some muscle. i've been working out (only about 2 months) but was wondering which is better if any 1) Whey or 2) Creatine or 3) Both or 4) none. wanna be safe and healthy above all else but a lil help with muscle and tone would be nice
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Whey
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Sorry you should take a Whey protein concentrate not Isolate! and take it only
between 20-30 minutes after your work out.
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Whey after exercise, but.....

you must make sure your diet is spot on too. Lots of fresh, low GI fruits and vegetables, lean proteins - eggs, poultry, fish, red meat, pulses.

Remember, they are protein SUPPLEMENTS - they supplement a good diet, do not replace it.
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