supplements are a waste of time and money and the effect u get nothing out of it. ur not doing anything great for ur health but making its worse with it. cretine is a waste. doesnt do anything but give u water mass in ur muscles. protien doesnt do anything but fill ur stomach so ur not hungary and ur stomach eats crap and kills ur liver and kidney. read the labels and do research stuff doesnt do anything for u. (coming from a person who has been weight training and going to school to train people) iv seen waht its done to kids i know and its killing them from getting schalorships to D! schools. best way to do anything is to do carido and weight train and keep active. eating health is big too lossing weight. carbs u want to fill up on no crap like cretine and protien.