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1 can of Tuna
Chug some v8 Juice
blend up a smoothie, cup of blueberries, strawberries, yogurt milk and a 40 gram scoop of protein powder.

or a fatty steak.

When indulging in some mange after a killer workout...there is nothing better than a well balanced meal.
I like it in the summer after coming home from a heated workout to go to the ole BBQ. Throw a couple steaks or some nice lean chicken breasts on the grill along with a baked potato and some seasonal veggies. Asparagus, Peppers, Zuchini, Mushrooms, are all good choices. And while those are on the grill...blend up a nice protein smoothie like Dylan promotes above...don't forget the banana.

I come home to a 30 gram protein scoop mix/w Water. I then take 3 fish oil pills, a Vitamin C package (contains 1500% of vitamin c for the day it's called emergency-c). 1 Multivitamin pill.

Those are the post supplements. Sometimes I'll throw creatine in the mix, not right now though.

Then food wise, I try to get some meat (beef or chicken), a banana, and some veggies / greens.

I like to add a teaspoon of sugar with my protein shake to help replace depleted glycogen stores and transport protein to the muscles a lot faster.

Having been on creatine in the past i have heard citrus fruits and vitamin c nukes creatine in the stomach,there are mixed opinions if creatine should be taken pre or post workout,i took it after workout for recovery. Protein uptake is optimal up to 3 hrs after a workout, so you need not take protein immediately after a workout,but carbs are a must, to avoid catabolism.(breakdown of muscle tissue)

I havent taken creatine in a long time. The thing about cretine is, it only works if you don't eat a lot of red meet.
- Alex

Why would you need a 1500% vitamin C supplement?

simply not true,Creatine works with or without the consumption of red meat,though our bodies can only absorb a certain amount of CR supplement at a time ,as we produce Methyl Guanidine-Acetic acid(creatine) naturally.

Red meet contains a high amount of creatine, as well as, our body produces creatine. If you take creatine pills while consuming lots of red meet, studies show that your body will stop production of Methyl Guanidine-Acetic acid (creatine). There for, making creatien pills useless.
- Alex

Quote from Alex:
"If you take creatine pills while consuming lots of red meat, studies show that your body will stop production of creatine"
-Possibly over an extreme amount of time,and if not dosed/cycled properly, but no serious side effects from creatine have ever been recorded in research!
can you provide a source/link? It Sure would save people a lot of wasted money IMO.cheers!
http://www.creatine-monohydrate.org/creatine-side-effects.htm
Creatine Side Effects - Effects of Creatine - Is Creatine Safe?

The problem with creatine is it hasn’t been researched enough. It’s hard to tell whether the product really works the way the advertisers say it does. There are no current dosing standers for creatine; it is unsure what amount is actually safe. I would be very skeptical about putting a product in my body that has so much controversy.

Don’t believe me, read this:
http://healthlink.mcw.edu/article/969991656.html

- Alex

Great debate,
I love to see these types of conversations on this website.

Keep up the work guys.

I agree Alex,there hasn't been enough research , the long-term effects of CR overload are currently unknown, play it safe,and go natural,Meat and fish are great alternatives.