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Thats great thanks, just one more thing. Are peanuts or potato wedges any good as a source. Heard contradictory info about both.

Firstly I take the capsules cos I am on the move all day. I leave for work at 6.45am and am not home until 6.45pm. From there I eat dinner, take 4 of the capsules and head to the gym or judo at 7pm. I know you are not supposed to eat before training but its a bad habit I started in my teens. I...

I am been training in judo all my life to a high level of intensity. I have now stopped and I wish to improve on my build. I am 5ft 8inches in height and about 64 kgs as a result of years of hard cardio work. I was advised that creatine monohydrate suppliments will definitely help me gain weight...