I have never used supplements but I want to get the best results as possible. Right now I am 6'3 265 lb I want to lose weight and gain some muscle. Right now I play basketball for a good 4 hours a day if not i will go run for around 2 hours (with breaks. So right now I guess I'm only doing cardio and I want to know what is a good supplement/shake I can take before I play or go run. And what is also a good supplement/shake I can take after I go run or play play.... In case your wondering I do wait at least 1 hour before I eat after a cardio workout.