I like Glutamine and Branched chain amino's ..I use 100%MR by SST stuff is great...Also either maltodex from synthtek or waxymaise from true protein.. for carbs..that is immediate post w/o.. then I wait about 30mins and use a straight ion exchange, iso or whatever whey, check out synthtek on that protein..its the real deal, no BS no fillers,,and you will notice a difference