I loathe to post stuff like this but then everyone on this site seems on the ball with this sort of stuff. Before anyway tells me to google it i have and talked to a few people but all i've had is mixed comments and reactions. I'm looking to supplement my diet allowing higher intake of protein to help build muscle and aid recovery. What sort of shake powder should i get? I've heard bad things about creatine so if anyone could help out is whey protein the best option for me as i train muay thai and need to stay lean.
Also if anyone could suggest any makes as there are so many and one that wont have an adverse effect on my body lol i'd really appreciate it. thanks guys!!!!