30-60g carbs (usually from juice) amount depends on how many carbs I have had during the day
60-80g whey protein concentrate + isolate mix (depending on carbs above)
20g L- glutamine
-----------------------------
occasional 5-10 g creatine monohydrate + 200mg ALA thrown in for more "kick" after the workouts.
---------------------------
I will have another shake similar to this before bed. 30g carbs (2 cups milk + 2 cups water) + 60g whey protein mix + 20g glutamine (for muscle benefits as well as GH release when I sleep).
**I never use anything pre-workout.I like 2-4 hours withoout food before I go lift. This uses my energy stores up during workouts so I am more depleted at the end so my body will absorb ALL of my PostWorkout Shake.