protein shakes

agreed totally.

I used Myprotein.co.uk and had their hurricane XS for a while. good stuff. But the local tesco's near me had 2KG tubs of Sci Mx Omni MX hardcore and Sci Mx Mass for £23 each. half the price of the RRP nearly.

I found the Sci MX stuff to be really good. the Omni hardcore has all the protein, slow burn carb and creatine needed for a workout and the Mass has BCAA, Glutamine, protein and carbs which make it good for an after workout shake. two scoops of each with water daily.

its a very hard thing to gain muscle and keep the fat off or lose fat.

I would still take and all in one gainer but make sure you match your resistance training alongside some cardio. seperate days with plenty of resting time to let your muscles grow. They only grow when resting.

Protein in natural food is all you need

Dont waste your money on products.

Not at all. Natural foods proteins from meats and fish contain a fair whack of calories. A 'good' protein shake will contain more than just protein, like BCAA's, glutamine, propetides, calcium and other minerals/vitamins, not only that, they will contain the digestive enzymes for your body to process it.

Fact, even someone with a good gut that chews well, will only process 15-20% of protein in meats...in particular red meat. A big part of masses of protein isn't just for the building and repairing of muscles, but its effect on metabolism.

One of the key components your looking for in maintaining muscles cells and burning fat is L-Carnitine, this is pretty much the amino acid that stops the muscle being used as fuel.

So...

My recommendation is Cytosport Monster Milk. It's a low fat high protein, contains multi vitamins, all amino acids, minerals, creatine and other assistive nutrients, its lactose free, easy on the gut and tastes excellent. If you do get it, I have no doubt you'll agree.

As for the above, I can smash eggs, tuna and even replenish carbs after training, and if i'm not supplementing with a good protein shake I can tell, both visually and physically.

I'm not biased to any product, as I get all my shit for free... and so also slightly disagree about maximuscle being shit... it's not, but i will agree on expensive.

Also as for the cardio as mentioned above, keep it short and intense. Sprinter = heavyish but low body fat %, Long distance runner = light body weight with high bodyfat % because fat is the main reserve for low intensity training, you don't want to condition your body to store it....

Az