creatine, whey and glutamine timing question

[Finaject2001]

Ok, I take 5 grams of creatine, 5 grams of glutamine, and isopure liquid whey (which also has 5 gs of glutamine). Now, this is how I take it:

Pre-workout creatine, with a litle piece of whole wheat pb&j
Post workout, 5 grams of glutamine and the isopure whey.

My question is, should I have some carbs with the post workout sups? Also, should I split the creatine for before and after, or just after? I noticed that I feel better if I have some carbs with all the post workout protein. Also, I think Id rather have the creatine post workout. Should I just gun everything down after training, and take nothing preworkout?

 

[ThePolishHammer]

Ideally try this....Snack

(5:30) Preworkout Carb up
4 servings quinoa (or oatmeal, or brown rice)
1 Glass of Milk (350 ml)

Preworkout Meal (7:00)
10 g's glutamine
7 g's Arganine
10 g's bcaa's
30 g's whey protien + 150 ml's milk
2 Servings of High Glycemic Fruit (Strawberries, Peaches, Pears,Mango)

WORKOUT (7:00)

Postworkout Meal(8:15-8:30)
10'gs glutamine
7 g's Arganine
50 g's hydroisolate protien*
60 g's Maltodextrin**
10 g's bcaa's
1 g bromelin
Glass of Orange Juice (350 ml's)
5-10g's Creatine

you dont have to follow the exact times but eat the meals at the intervals i suggeted.

 

[THeMaCHinE]

I utilize a post workout shake that is .8 gr carbs/kg + .4 gr protein/kg. Use dextrose or maltodextrin (or any high GI ((100+)) carb source) as your carb.

Adding in .87 mg of EAAs/lb of bodyweight has been anecdotally linked to increased recovery. (some talk about taking in EAAs ((@ ~30 mg/lb)) + carbs ((@ .4 gr/kg)) prior to workout as well)

It is common to have ~10 grams glutamine post workout (some of which will be converted from the glutamic acid (~25% from animal sources ~50% from plant sources; in my understanding) in your protein) and you might as well take the creatine post workout as well to take advantage of the insulin spike provided by your shake (as outlined above).

NOTE: in the above formulas, please note that some labels are in pounds, some are in kilograms. (mg and gr as well)