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As I understand it, creatine supplement is okay for short-term working toward a specific target... but if you take it for a long time, you will change your body's patterns for producing it (or whatever the natural equivalent is). Then when you stop taking it you risk hindering your progress.
Protein = good. Actually, a balanced diet = good. I try to eat eggs, a can of tuna, a chicken breast, etc within a 1/2 hr of working out (after). And lots of h2o.
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