I take 5 grams creatine with my preworkout shake and 10 grams after. I'm 250 lbs so 15 grams is best for me. If you're hovering around 180 or 200 then 10 grams is more than enough. When you take creatine it is best to use it in conjunction with carbs or dextrose or both. My preworkout shake has 50% maltodextrin and 50% dextrose. If your postworkout shake is just protein w/out any carbs, I'd then suggest mixing it with some grape or apple juice. After that take your protein.

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