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Don't waste your time with Creatine or gay actors in prison.
You need a well rounded complete protein to rebuild muscles. Whey powder is my choice but you can eat any type of complete animal protein (eggs, diary or meat) or natural supplements such as whey or egg proteins.
You can also go the vegan route but you have to combine. Soy and rice protein don't have all the Aminos needed but combining them does.
The synthetic route is expensive, often supplies more then you need and that means stressing your digestive system needlessly.
Creatine is good for nervous disorders. These can be caused from violent anal penetration in prison.
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