@Brodie888 @chicocklarge
Ok wow, lots of incorrect information there.
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First, the 30m post workout window for protein is not a myth. That's actually a critical time to intake protein, especially if you've been lifting weights because the muscle tissue you've just broken down needs the protein to repair.
You even mention drinking chocolate milk, which is correct... because it's high in protein.
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Secondly, BCAAs are a waste of money?
They actually make a huge difference intra-workout for energy recovery in between sets and they work very quickly.
Get some high quality ones, like Scivation. You can literally feel an energy boost in between sets off just a sip or two.
And they are also great post workout for recovery.
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Lastly, Creatine. There is so much info on how effective it is. Increases muscle size, strength, hardness, even boosts your immune system.
Get your 10g a day and you're good.
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Yes, I agree the basics are getting your diet and exercise regimen down. But don't tell people that certain supplements don't work when they do if all the others factors are there.
The 30 min myth pedalled by supplement companies came about from a study based on endurance cyclists who trained after fasting of protein the previous day. If you have a decent pre workout meal, you still have enough amino acids that you won't be depleted.
The whole point of me mentioning the chocolate milk is because it's a fraction of the price and of similar benefit.
If you feel a boost from amino acids, it's purely from a calorie or hydration perspective (maybe placebo as well). Being low in amino acids does not cause fatigue.