Unless you're taking that creatine monohydrate with carbs, don't bother. You're wasting it. CM needs a carrier molecule (glucose) to get into the blood stream. If you haven't been taking it with carbs, then you've been absorbing just about none of it.

Try this:
pre workout - 20g high GI carbs, 20g protein
pwo - 40-60g high GI carbs, 40g protein

Do you mix the protein in water or milk? Kashi bars are low GI. They're good an hour before, but right before your workout you need high GI carbs.......like WMS, maltodextrin/dextrose. Something like that. If you read over the sticky a little more closely, then I think you'll answer your own questions.

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