Q: Regarding Q.334, should I take a full Protein shake (53g) before going to the gym or just half of the serving? If I do this.. should I still take another complete serving of the shake(53g) after training. Since I eat Breakfast about 45 mins after the shake.. should I still take the creatine at this time? Please advise... This is an awesome site.. congrats!!!

A: Thanks! Having a complete meal with carbs as well as with protein both before and after the gym would benefit you more than the shakes alone. I would cut down those shake sizes by a third, add some carbs to both meals (oatmeal, brown rice, beans/lentils, veggies, fruits) and distribute those extra two thirds of a shake over the rest of your day.

If I understood you correctly, you have the shake after training and then breakfast another 45 minutes later, correct? Instead I would have the shake, the breakfast, and the creatine all at once immediately after training. Down the creatine dissolved in a little water first and then have the breakfast along with the shake.