The Best Post Workout Shake!

This site is great. Lots of good info. I have some confusion regarding the ultimate Post Workout Shake article. I have read that creatine and glutamine use the same transport path. Won’t taking 5g of creatine and glutamine at the sametime make it hard for either of them to absorb? Not meaning to be critical, i’m actually honestly confused.
Keep up the good work with the site!!!

Hi Josh,

The insulin spike caused by the high GI carbs (dextrose in this case) is more than enough to deliver both glutamine and creatine into muscle cells. You are thinking of it like a blocked highway, but 5g of creatine and glutamine is not a lot to deliver.

Glad you like the site.

-Jeff

I make a post workout drink using gaterade for the high carbs/ protein and creatine. that seems to have more frutose. what is used to get 65g of dextrose for your shake

You don’t really want to use fructose, you want o use glucose AKA dextrose. Dextrose is exactly that, it’s called dextrose. You can find it in health food shops. Sometimes it’s called glucose, they actually changed the name of it a few years back but it’s exactly the same stuff

Hi Jeff,

I wonder if my post-workout shake is ok with honey instead of dextrose because I don’t currently have it.

And one more thing, what’s the difference between refined sugar and dextrose?

Thanks

Dextrose will immediately refill your muscle glycogen stores while sugar will refill your liver glycogen primarily. This is what you don’t want. Honey will give you an insulin spike, but nothing beats dextrose (except for waximaize, but that’s still getting some research done by me)

hi jeff i want to u to check if my post protein shake is ok and is the potein ok. i take

70g of maximuscle high protein promax
65g of dextrose
5g of maltodextrine
5g of glutamine

sorry it was 5g of monohydrate

Smith - looks good to me

hi jeff i want to now if c.monohydrate can be taken during the day besides post workouts and what would be the effects

Creatine is best taken post workout becuase you’re taking it with fast digesting carbs, which speeds up absorption. But you can take it any time of the day. You should take it with grape juice, not any acidic juice like orange or apple. You can take creatine any time, with similar effects, but taking it post workout has been proven to yield the best results

Hi jeff,

Would there be any positive effect of taking creatine pre-workout with carbohydrates? Or is creatine with carbohydrates best used post-workout to get the anabolic effect to recover and prepare you for your next training session? What do you suggest for a pre-workout shake?

Personally I have tried taking creatine pre and post workout and found that post had better results. There’s no conclusive evidence that supports taking it before or after. Taking it after with simple carbs is just convenient and the insulin spike help replace store quickly. For a pre workout drink I’d recommend a nitric oxide product like SuperPump 250, No-Xplode, No Shotgun etc

Jeff, i’ve worked out before and never bothered with post workout shake. I used to generally just eat a bit more but now i’m going to start again and i feel like i may have missed out on muscle growth due to ignoring proper supplements.

Is there a guide somewhere on here that i can’t find, or can you give me a quick explanation of how to take this shake? You say the ingrediants of the shake as though you’d mix them all together, but later suggest taking creatine with grape juice.

How exactly would you take all these nutrients that you list? Hopefully in the form of a recipe!

Thanks!

For post workout it’s easy. Just get a hold of a check shaker bottle like this one. Then mix your ingredients in (1 teaspoon of creatine a glutamine, 2-3 scoops of dextrose, 1-2 scoops of protein powder). Add about 400ml of water and shake hard. Done! Then down it!

Cheers jeff, good site!

Would you say 65g is still sufficient for someone who trains at night? Typically, due to my work schedule, I train as the last part of my day and my PWO shake is either the last thing I consume, or maybe some nuts if I’m up another hour or so. Is consuming this many carbs so close to bed detrimental to cutting? Bulking?

Ideally you’d consume a meal at some point after you train, but if you go straight to bed, then your post workout shake is going to have to be sufficient. There’s no benefit in increasing the amount of simple carbs in it

how long after your post-workout shake do you consume a whole food meal? thanks in advance for the reply!

Keith: About 30-60 mins

thanks for the quick reply. i just found this site, so forgive me if you’ve covered this in a previous thread, but what does your pre-bedtime shake consist of? i’ve been doing 1/2-1 cup 1% cottage cheese, ground flax seed and 1 scoop of vanilla 100% whey.

That’s a good pre-bed meal. I just have a ON Casein shake 20mins before bed

Hi jeff,

Recently i had gone through some sites and came to see a site that describe making natural post workout shake…the ingredients in the site goes like it….. 500 ml skimmed milk + 2 table spoon Peanut Butter + 2 egg white + one banana mix it all together and have it after ur work out.. and they says that it contains 35 grams of protein in it… Can u plz suggest whether to follow this is good for me..Thanks for taking time to read my mail.

Regards
sandy

You could make this, but it wold take a lot of preparation time and drinking raw eggs can make you sick. It’s much easier just to take supps post workout

Hi Jeff,

is it good to have a strong coffee before work out?? I am getting different opinon about this?? Can u plz clarify it… thanks for reading my mail.

Regards
sandy

Hi all,

I have been lifting for a few years. My drive to the gym is about 30minutes. Once I am done with my workout, I have a pre-made (the pre mixed kind) muscle milk in my truck that I just instantly down, no later then 5min after my final set. Once I get home, (around 30min later) thats when I take my creatine, l-glut a second whey shake I make myself, a bananna, two egg whites (egg beaters carton) and usually a piece of bread with peanut butter. Then i eat 2 hours later, which will be lunch.

Am i ok doing this? I only drink the first shake in the truck just to hold my body off for the big shake/breakast that comes 30min after. Should I be taking my creatine/glut/bananna with my FIRST shake, when i immediately stop working out? or is 30min later still ok?

Thanks,

Rob

Hi Rob,

If I were you I’d put all the powder (protein, creatine + glut) in a shaker and throw it in your bag. At the end of your workout just add water and drink! Then eat all the real food when you get home. Btw, you should add some simple carbs or waxy maize to your PWO shake.

Good luck!

Hi Jeff, i read in Anthony Ellis’ program that post workout it is a good idea to have 100g of maltodextrine with glutamine and creatine (but no protein) right away then within 45 minutes have a high protein and complex carb meal. How does this sound to you?

That’s another theory that I have heard quite a lot to. I would recommend that you have whey protein with your post workout shake. The reason being that you want to stimulate protein synthesis as quick as possible and get nutrients in fast. Also, you need the amino acids in whey protein to help prevent catabolism.

I,am 42 yrs old and very new to all of this. Will adding approx 30-40 grams of dex to my PWO shake cause any fat gain? This is taken approx 1h-1.5 hrs befor bed. Also, what constitutes an
intense workout to make all of this beneficial?

Thanks
Steve

So I have to ask you. Green Mag comes in 2 flavors, Sour Green Apple and Lemonade. I’m guessing you mix it with water. You drink that and then the rest of the stuff? I don’t see myself mixing Green Mag in with a chocolate flavored protein drink. The waxy maize starch I’ll get from Dark Matter. The glutamine must be a flavorless powder so no problem there. What do you do?

Hey Jeff, I’ve been reading all of these comments here and I have a quick question maybe it was talked about earlier but I might have missed it. Can you give me a rundown on what to eat before a workout, and about how long before a workout should I be eating. I usually have about a cup of brown rice, 5 - 6 oz of grilled chicken breast, and salad.

Max - Usually about 1-2 hours before you train is ideal, depending on your metabolism

Is there any premixed supplements I can find that have all of this?!

Jeff, I am researching PWO shakes - something simple. Love your site! I am starting to lift more heavily and am concerned with proper post-workout nutrition for muscle recovery/repair. As a woman, I’m careful to examine each ingredient as I know my goals are not the same as men’s goals. Will creatine and/or L-glutamine cause “bulk”? Also, is it okay to substitute Soy Protein for Whey in your shakes? Thank you for what you do.

Still alive Jeff? Just want to add that I read that its better to take the dextrose 20 min after you supplemented creatine, because creatine will be available 20 min after ingesting and dextrose will peak within 5 min after ingesting. Is this true, what do you think?
For how long will your insulin spike? longer than 20 min?

Jeff, If i am taking this as a post workout what can I take before I work out?

1. 30-45g of whey protein isolate
2. 65g of dextrose
3. 5g of creatine
4. 5g glutamine

I also have not been able to find any dextrose or glucose at any natural stores, can i use honey instead? and how much?

Hi,

You can try soem NO products maybe before you workout, and have a good meal 2-3 hours before as well. Dextrose is cheap and you can get it online. Here are the links:

http://www.muscleandstrength.com/store/now-dextrose.html

Great website! I came across this while looking for a great post-workout shake. One problem is that I’m a female and I’m trying to really lean out and stay trim. Your shake seems to have a “bulk” goal? I am clueless about proteins and stuff but I googled the ingredients and the caloric count of that shake seems really high. Recommendations? I’m 5′7″, 138lbs. and I’d like to get down to 130 and have lean, ripped arms.

Jeff,
Love the 4day work out amd P/W shake.
Now, two other supplement questions:
1 - do I need to cycle the creatine (5 weeks on, 3 weeks off)?
2 - Started ZMA 30 mins before bed (empty stomach). When, if at all should I take the casein shake?
Thank!!

hi,

whats the best pre workout shake??

Best pre-w/o…. 2 hours before pumping, have some protein, depending on your size, and carbs. I am 170 pounds eating 4 eggs, 2 yolks, with either quinoa or ezekial bread. Maybe a bight of peanut butter. 30 mins before workout I have half a grapefuit. 15 mins before workout I Superpump 250… essentially you want to train on somewhat of an empty stomach, you want your body to concentrate on your muscles not breaking down food.

^ Not Bad
Although I’d swap out the SuperPump for MRI Black Powder

Hi i am 140 lbs female and want to cut down. My height is almost 5′4″ (need to lose weight as well). I do weight lifting 3-4 times/week and aerobics every day. I was told to mix 32g whey protein, 16g maltodextrin and 16 grams dextrose. I have the products but i dont know how to translate them in spoons.
Whey is 24g pro / scoop
maltodextrin is 47g carbs/1/2cup(50g)
dextrose is 4g carbs/1.25 tsp.
I figured the dextrose to be 5 tsp in prder to get 16g (1.25×4=5).
Can you help me? First of all is that shake ok for me? Do I need anything else in order to get lean and lose weight?

Thank you in advance,
Rena

As far as translating your specific needs into tsp, just google tsp to cup or cup to tsp and use the mathematics…

If you are lifting weights, serious weights, you should be fine with the amount of sugars you have listed. Personally, I take 5 grams of simple sugars for every 2-3 sets. If I do 16 sets I’ll take about 40 grams of sugars. I should probably be taking in more, but I should probably be doing more sets at the gym. Works out..

Jeff,
The way I consume my pwo shake is over a 20 min period. I have read that people will pound their shake after their workout, but will that spike too much insulin? Obviously the protein absorption is fine over 20 mins, but am I correct in gradually introducing the dextrose to my system over the 20 min period?

Gracias

Jeff,
what if i take soy protien in my post workout shake?? is this still efective?? will i get good results fast??

hi jeff,

I’m new here, well i hav musashi blik protien blend chocolate flavour and bsc creatine monohydrate . advice me when is right time 2 consume thsee product like b4 work out and after, which one should be…and i really wanna 2 gain weight with a preety nice muscels.. if u feel tats not the wright product i hav , guide me to the right one.. thx.

Hi,

I am getting pretty tired about 3-4 hours after my workout. I usually work-out around 12-1:30 and have PWO shake that consists of:

1/2 cup blueberries
1/2 cup strawberries
1 Banana
2 tablespoons ground flax
Water
30g of powder consisting of whey, soy, rice and pea protien isolate (high grade organic).

Then around 3 I have about 1/2 cup almonds.

Then dinner around 6 which is usually yams, broccolli (or some green) and meat (chicken, fish or red) .

The problem I am getting is sometimes I crash really hard around 5. I get really tired.

Some questions:
Am I not getting enough calories - hence the crash? Are berries a good source of simple sugars? Any advice would be helpful.

Jeff, awesome info! I have a question. I am eating cottage cheese before bed for the casein but I’m adding agave for taste. Will the sugar from the agave boost my glycemic and force the casein to be digested quickly and is sugar just before bed not such a good idea anyway? Thanks!

Jeff, incredible info you have here! I have a question. I have been eating cottage cheese just before bed but I hate the taste so I add agave honey to it with strawberries. My question is will adding honey to the cottage cheese boost my glycemic level and force me to digest the casein from the cottage cheese faster than it was meant to? Also, is so much sugar from the honey and strawberries just before bed not such a good idea? I am trying to lean up some and fulfill my life long dream of owning a 6 pack!

Mike

Your post workout shake is good, but you need to eat a solid meal with complex carbs and either tuna or chicken breast about 1 hour after. The simple sugars in the fruits are not as good as dextrose, but will work (given the fructose). You might want to try cutting some of the fruit out and replace it with white bread. Anyways, have a solid meal 1 hour after to replenish your body of the nutrients it needs. (I have 2/3 cup cooked quinoa, 1 can tuna in water, half avocado) Have almonds about 1.5-2 hours after that meal. You shouldn’t be tired.

Personally I like to have fruit usually by itself, digests faster and won’t allow any sugar to turn to fat. I will throw fruit in my morning shake with whey protein and rolled oats for the anti-oxidents, have some on a pretty empty stomach 30 mins before workout, and maybe a mid afternoon snack.

Vegetables are the way to go. I am 4 months into having a great diet, seeing great results. Have a good friend who is about 2 years (went to Havasu with him this past weekend it’s crazy how ripped up he is) into perfect eating, the one thing he said to me is EAT MORE VEGETABLES. Broc, spinach are MONEY.

As far as cottage cheese before sleep, it’s great. Although, I have cut dairy out of my diet, or am trying to as much as I can, and am taking just a CASEIN shake with some glutamine if there isn’t 5-8 grams in the shake. Obviously with water. I would stay away from honey before sleep, I def think that it will absorb slowly because of the CASEIN, which can in turn lead to a thin layer of fat.

Hopefully Jeff can throw his incite in!

Hi,

This site has great info, especially for someone like me who is just starting out. I took the advice from a lot of the posts here and recently purchased whey protein (chocolate) and some creatine powder. I didnt order the dextrose until today, but the whey and creatine have already arrived. I started making shakes which consist of 2 scoops whey protein 5g creatine 1.5 cups milk .5 cups water 2 scoops of peanut butter and 1 banana. I got this shake from another site and the shake tastes great, but i’m concerned i’m not getting the insulin spike that people are referring to on this site. I just bought 2 pounds of dextrose that should be arriving soon. my question is would i see better results from my PWO if i substitute the fruit with the dextrose or should i just add everything in together?

For now, I’d replace the peanut butter with 35g carbs from white bread. Absorbs fast. Peanut butter absorbs too slow and has to much fat for post workout. If you want to have peanut butter, have it an hour after your workout, but not right away. When you get the dextrose, just take about 45g of that, one scoop (30 grams) of whey isolate, 5g glutamine, any creatine you take, with water. If you are lifting heavy, for longer than 1 hour, possibly consume more dex, or if light workout consume less. I wouldn’t take the fruit, maybe have that banana 45 mins pre workout. Rock on

Hey Jeff,

im just starting a hardcore workout program, P90X, and it is recommended that i have a post w/o drink but their product is a little out of my price range…so i was looking around to find something else that i could make myself…im pretty new to all of this stuff so i was wondering if this shake would help me stay lean instead of bulk up?…im female, 5′ 2″, and about 188lbs and im trying to drop to around 145…
and what r some other things i put in the shake to make it drinkable?
do i mix it with water?
can i put fruit in it?
thx so much for ur help in advanced…

Jess

IMO, always mix stuff with water. Do not put fruit in your post workout shake, it has fructose that it mostly digested by the liver first to turn into glucose, to spike your insulin. If your attempting to lean down I would eat roughly 40 grams of a white carb (white bread, potato) while consuming about 25 grams of whey isolate protein. The just behind a post workout meal is to repair and fuel your muscles that have just been broken down as quickly as possible (no fiber/fat post workout). Make sure you have a solid meal, complex carbs, chicken/tuna protein, maybe half an avocado an hour after your workout. If you want to lean down you need speed up your metabolism. Try and eat 6-7 meals a day, but smaller portions. Stop eating carbs 4-5 hours before sleep, but spinach and broccoli, about 3.5 hours out can be good. Before bed maybe have some cottage cheese or casein protein. Getting in shape can be expensive, but getting the essentials can be cheaper if you create your own meals/shakes. EAT VEGETABLES! Also, read this entire blog it answers all your questions…

Hi Jeff,

I just started taking whey isolate powder mixed with water. For the first two weeks, I was taking it when I first get up, which is approx. 40 minutes before I work out. I then drink another scoop immediately after I finish working out. I just now started taking just once, which is right after I am done working out. I am having difficulty getting a definite answer if I should be taking it before & after, or just after. What are your thoughts?

Thanks in advance.

Todd

From the research I have done, that’s a tough question. Most people will go on an empty stomach and have just a post workout shake (by the way you need to read the entire post to learn about what else needs to be in your post workout shake). I personally will have some type of fruit juice. It will end your catabolic state, while still allowing your body to concentrate on building muscle versus digesting food during your workout. I lift weights in the middle of the day, so am somewhat unfamiliar. If you find yourself hungry during your workout after only having juice then I would have some whey isolate 30 mins before workout, but not a full serving. Depending on how long you plan to lift will tell you how much whey you should have. Make sure you get 5 mins cardio in before you start lifting.

For anyone who wants advice on warming up:

I LOVE to regulate my heart rate while warming up and lifting. I do 6 mins cardio before lifting always on an elliptical. 1 min 30 secs at a level I am comfortable with, then from 1:30 to 2:00 at an extreme level. I am pushing it trying to get my hear rate up. From 2-3 mins back to the regular, but still exerting level. At 3 mins I ‘run’ backwards on the elliptical until 5 mins really concentrating on my quad muscles. Then from 5-6 mins I am back to running forwards somewhat letting my heart rate stay steady (I am sweating usually around minute 4). THEN TO THE WEIGHTS were I make sure I am sweating and bumping up my heart rate during EVERY SET.

If anyone has any thoughts please let me know

Hello,

In my lifting weights book, I read the body can only absorb 35 grams of protein at a time/feeding. Anything else won’t be absorbed and will lead to gastrointestinal problems.

So my question is, why am I seeing people take 40+ grams of protein in a shake, when that’s too much (so I read). Please reply back. Thanks.

-Kris

Hi Jeff,

What do you make up of EAS protein shakes?
I’m a relatively skinny guy (6 ft, 150 - 160 lbs) who is trying to bulk up. I’ve been eating quite healthy for a while but feel like I could be cutting out food that could help me bulk up. I’ve also been working out alot to which I have noticed good changes to my physique.

I’m new to this so your help would be greatly appreciated.

http://eas.com/

Mort

Mort

I have not had any experience with EAS, but I know many people that take it and like it, although it’s quite pricey. If you want to bulk, say add 20 pounds, you’re going to need to eat a lot. When you wake up make sure you have a whey isolate shake with BCAA’s in it, along with maybe some oats and/or fruit. You are going to need eat every 2-3 hours. I am 5′10” about 168 consuming roughly 1900 calories/day including shakes. Why this little because it’s summer and want to keep that six pack. If you’re trying to bulk up have close to 2500 GOOD calories a day which shouldn’t get you fat, but def add some weight. It’s tuff to eat a lot, way harder than lifting weights. More than likely if you’re lifting weights on a regular basis and not eating enough you’re probably going to lose weight. I’ll give you a run down on my current diet. It consists of healthy foods and little fats right now which is why the calorie count is so low.

Wake up: Whey isolate shake/rolled oats or fruit

2 hours later: 4 eggs/2 yolks with about 30grams carbs from brown rice

1.5 hours later: Workout

Directly after workout: About 50 grams of dextrose/30 grams of whey isolate with 5 grams gluatime 1.5 grams of Kre-Alk

1 hour after workout: As much food as I can possibly eat. Usually more brown rice with either ground turkey, chicken, or tuna. THIS IS A VERY IMPORTANT MEAL.

3 hours later (Around 6:30pm): Dinner that changes with my day

20 mins before bed: CASEIN Protein shake

At anytime feel free to eat nuts/fruits/veggies as snacks. In that I am constantly updating my eating I realize I need to incorp MORE veggies and more fats.

Just a few questions. Would there be any advantages to splitting the 65g of dextrose into a 50-50 blend of Dextrose and Multodextrine? Also, considering the Whey factor, would skim milk be a suggested substitute for water? Creatine: is creatine “monohydrate” a viable source for this requirement?
Thank you in advance!!

Hey Jeff,

I have the same type of question as TJ, instead of dextrose would 50-60g of InterACTIVE Nutrition GlycoCarb be sufficient. It says it consists of Maltodextrin and Inulin. Also would an additional 5g of Taurine be of any help to my post workout shake or is it not needed?

Thanks
Ant

Can I subsitutue Grape or apple juice instead of using dextrose in my PWO shake?

I am looking to get lean and ripped and not gain bulk muscle. Does this drink serve my purpose.

Thanks

Sajith

Hi jeff,

I have a couple questions.

I am currently training with an elite fitness group called CrossFit. It’s basically cross training so there is a mix of cardio and intense high rep workouts with low weight.
I want to know if following this PWO and going to the gym for heavier lifting a couple times a week is going to help with gaining some more mass but not bulk. I feel that constantly burning as much as I usualy do will not help with muscle gains. I’m 6′1 weighing 183.

My other question was if I wanted to mix a couple different proteins, like one for the post workout and another for morning an night which do you recommend??
I was thinking a gold standard whey for post workout and maybe a casein or syntha6 for morn and night

Let me know what you think
thanks !

Yo Carlos

Yes the PWO shake would be great for after the gym. Take about 60-70 grams (use a scale and weight it out) of pure dextrose, with some whey isolate, some glutamine. The PWO shake will help the recovery of your muscles, fueling proteins. Right when you wake up take whey and oats protein. Take casein before bed with some almonds. If you want to gain muscle while burning fat your eating habits must be awesome. Remember fruit in the mornings and vegetables in the afternoons/evenings

Hi Jeff,

I’m 6 foot and slender and have been trying a couple of different protein supplements to try and bulk up.
I’m lifting free weights and have noticed some bulking up but I think I want to ramp it up a bit more.
I lift 3 - 4 times a week for about 30 minutes each workout.

I’m trying out GNC’s AMP Wheybolic Extreme 60. If you’ve heard about it, I’m curious to know your thoughts on it?

thanks.

i do not think whey is the best protein shake for before your workout….it is intec….

If you are cutting..dont use dex or malto. if you are just doing cardio for fat loss…dont use dex or malto. Use these ONLY when you need to recover from intense work…ie football practice, rugby, tennis, weight lifting, distance running etc. check out precisionnutrition.com/faq and JB will explain everything.
ps.. stop just randomly asking internet ‘experts’ what they think of your pwo shake…you’re more than likely going to get the wrong advice.

Hi Jeff,

This is a great site!
How is Waxy maize starch any better than dextrose?

I am 180lbs and would like to make this my PWO shake. I am a hardgainer.

1. 48 grams of Whey protein isolate (2 servings of ON gold standard WPI)
2. 30 grams of waxy maize starch
3. 35 grams of dextrose
4. 5 grams of creatine magnesium chelate from green magnitute
5. 5 grams of L-glutamine (time relased)
6. 2 bananas
7. 1 tablespoon grounded flax seed
8. 250ml low fat/lactose milk
9. 1 tablespoon smooth peanut butter

No water added.

What do you think about this combination as a PWO shake?

Thanks

This is the nutrient breakdown.
Protien Shake calorie carb protein sat. fat (gr) cholesterol (gr)
Banana 2 210 54 2 0.2 0
milk 250ml 125 13.8 12.5 2.5
Protien 64grams 260 4 48 2 0.06
Flaxseed oil 1tbl/13.6g 120 0 0 0.6 0
Peanut butter 1tbl/16grams 94 3.3 4 1.5 0
Waxy Maize 30grams 120 30 0 0 0
Dextrose 35grams 140 35 0 0 0

1069 140.1 66.5 6.8 0.06

2 bananas gives 54grams of carb
250ml low fat milk gives 14 grams of carb.

calorie carb protein
Banana 2 210 54 2
milk 250ml 125 13.8 12.5
Protein 64grams 260 4 48
Flaxseed oil 1tbl/13.6g 120 0 0
Peanut butter 1tbl/16grams 94 0 4
Waxy Maize 30grams 120 30 0
Dextrose 35grams 140 35 0

1069 140.1 66.5

jeff im taking 2g of glutamine before breakfast a multivitamin after breakfast NOshotgun 20 min.before training ,right after training 60g of DEXTROSE and after 20.min. 30g of protein with 4g of glutamine also a BCAA 20 before i finish training and a BCAA 20 min after and before bedtime another 2g of glutamine ,,please tell what im doing wrong ,,thanks

Jeff i was also taking 5g of creatine before workout and 5g mixed with dextrose after training but i stopped the creatine because i was told that i should only take creatine for 2 months and then lay off for a month and then do the loading phase ,,please let me know what you think

Easy- take a all in one supplement like PHD Synergy ISO-7 which has all of the ingredients- whey protein, creatine, l glutamine and dextrose.

Hi Jeff,
I’m a female and really don’t know a lot about post workout shakes and since this shake is for muscle building. my goal is mainly to decrease my body fat percentage and defining my muscles. What kind of shake should I drink after working out.

hi Jeff, i take super pump 250 before every workout i do, and i was wondering if it was safe to take creatine after my workout?

what would i take this with, water? milk? and how much.
thank you