My shake is just whey protein, ISS 28G, a carnation instant breakfast( vitamins and minerals) and about 3g of creatine. I drink it right after my workout.I do not add the creqtine until the morning but make the shake the night before. Pre-workout I am trying to find something to work, I will try oatmeal and I always have about 2g of creatine in some apple juice.
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