That stuff is shit. Not the shit. Shit. Unless you are a competitive biker, swimmer, runner, or whatever, if you take it it will do nothing for you. I swam for 10 years, I went to nationals and shit, and everyone there took that shit, So for the last 2 years of my swimming career, I used protein and crotien, and both worked zilch. Creotine helped with my energy level a bit. Like when swimming really fast and your about to burn out, it gave you the muscle mass for the last 25 meters. Nothing special, some extra training would do the same, and for protein that is just a marketing sceem. What it does is gives your muscles more food basically and the protien turns into muscle as well. But, the side effect is, if you quit working out, for even 1 or 2 weeks, the extra muscle you have made off of the protein turns to water and is flushed out of your system. It is not as strong as real muscle and just basically increases your look. In my opinion if you do not do a highley competitive strength demanding sport, then its not worth taking. If you take that shit all summer and then start skiing and injure yourself or just do not work out during the ski season, all that extra muscle that you made from eating that shit, is wasted, not to mention the 60 bucks you spent on it and the hours of having to chugg that nasty stuff. I started taking it when they didn't put in artifical taste, it was pure hell, but now with the artifical taste it isn't as strong. Overall the shit is good. Its not bad, but it isn't good, so why waste 100 dollars on suppliments when you could spend that on some other cool shit. Like beer. If your gonna take it, don't and if you already are stop, believe me, I have gone through the programs and after you are done using it, it just wares away within like 2 months, not worth it.