New guy help

Hi guys i am new on this forum but would like to know what is the best after workout shake? how many proteins and and?

I am sure it must've been discussed already, can anyone help me with some links?

I have been gymming for a while, 1.8m and weigh 90kg. bodyfat I think 16-20%. I aim for something in between putting on muscle mass and cutting (not advised I know, but all-out cutting is troublesome ).

u need to get a fast acting carb and mix it with a whey protein,as they are both absorbed by the gut quicker,the fast acting simple carb will spike insulin and help shuttle the amino acids from the whey protein to the muscle in order to help repair and supply the muscle with nutrients faster,add in some creatine,and some glutamine if u like as they will all help u. u wanna use about a 40% protein and 60% carb ratio for your post work out shake.

Dextrose is a good fast acting simple carb... or Waxy Maize.

What supplements do you currently use?

waxy maise starch is not a simple carb Mr_sa,its a fast digesting carb yes,but it is not a simple carb,it doesnt spike insulin and is ineffective to be used post work out. there are studies done by will brink(myth buster of the supplement world) that tells u that WMS is ineffective at replenishing glycogen stores post work out.

Thanks for clearing that one up!

Sorry for taking so long to reply.
Pre workout I use Ultra pump from Biogen and after I use half Apex Whey and half Whey concentrate (altogether 10 medium heaped teaspoons) plus 2 teaspoons mrp from supplements sa, I will sometimes switch this with dextrose but stopped...its getting old, need to finish it.

Question: I heard that you shouldnt mix your creatine to far ahead of time as it decompose to whatever, how long is it before this happens?

Question: How many grams is one teaspoon medium heaped? I dont have a scale.

DJ, how many sugar/dextrose is enough for an insulin spike? How many dextrose should I add to 5grams of creatine?

Thanks in advance