You're a little confused. Bananas are a med-low GI food. I eat about a dozen a week. If you do eat a high GI carb, then you might want to add some fat (instead of protein) to slow digestion & the associated insulin spike. Post workout, it will probably be a good idea to have a high GI carb (in your PWO shake). You'll want a 4:1 or 3:1 ratio of carbs to protein. WMS, dextrose, maltodextrin, etc are all good choices. In a pinch, I'll stop by Wendy's & get a small Frosty. It's not the BEST choice though because you want a low fat PWO shake. For creatine monohydrate to be absorbed, it needs a carrier molecule (glucose) to take it into the blood stream. Fruit juices will work, but the optimal dose of carbs for uptake is +35g. Because of this, the best & easiest time to take creatine will be PWO since you're already getting those carbs in.

That's a bad question. Every other day is a good pattern.

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