workout supplements

Independent/non-biased research for the best workout supplements?

Obviously every company toots its own horn, and the whole ordeal is a bit overwhelming; who can point me to a some substantial research that compares such products?

Well, protein is a macro nutrient, so pretty much any protein supplement works. I personally like ON 100% whey. I will edit my post in a sec and put the studies up if you really want them. Another supplement that has A LOT of research backing it is Creatine. I will pull those up as well if you’d like.

Personally, I don’t think ANY supplement is that big of a deal. If you eat A LOT of food, do HEAVY compound lifts, you WILL grow. Also, whole milk is practically steroids if your trying to gain weight, drink it!!!

general studies on milk post work out
http://www.fepale.org/lechesalud/documentos/Brian_Roy01.pdf
http://www.jissn.com/content/5/1/15

The boire study where the “protein speed” idea comes from originally
http://www.pnas.org/content/94/26/14930.full

and this one study comparing whey, casein and total milk protein and showing total milk protein to be the best
http://www.ajcn.org/cgi/content/abstract/84/5/1070

a study showing milk is better anabolism wise than a pwo drink of the same macro split (protein content) because the milk proteins are slower
http://jn.nutrition.org/cgi/content/abstract/133/5/1308

CREATINE:

http://www.rice.edu/~jenky/sports/creatine.html

http://www.quackwatch.com/01QuackeryRelatedTopics/DSH/creatine.html

This one has creatine + whey protein
http://www.ncbi.nlm.nih.gov/pubmed/11591884

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