Great post 415, nice info about the quark cheese, i will add it to my diet.
Yeah, gainer sucks, i used it many times but now i only take creatine, glutamine and bcaa sometimes. I have a lot of problems to up my weight and i prefer to eat a lot. Gainer never more, a total waste of money.
To improve blood circulation i eat celery evernight. Its really great for our healthy.
Do you notice some improvement after training?