30 min. before your workout: 20-40 whey isolate, 20-40g maltodextrin
Immediately pre workout 5g glutamine
during workout 15g poweraid or Gatorade (with BCAA's if you can afford to)
Post workout: immediately after: 5 g glutamine Within 20 min: 50g whey isolate, 50g dextrose, 50g maltodextrin, 5-10g crea
this is a typical work out ore and post shake for myself.
If you are looking where to purchase any of these items you cna always try trueprotein.com as was mentioned earlier. M-