thank you for answer!
postworkout shake with whey+dextrose+creatine+glutamine sounds good, but my mother read something bad about creatine (don't know what) and so she doesn't let me take it… it is stupid, I know, but I can't help here… Anyway, probably I will start to use it in the spring time, when the season comes… I think I will persuade my mother that it is okay until that time 🙂
about glutamine I heard many different ideas how to take it… someone take it only before they go to sleep, others 3times (before breakfast, after training, before sleep), others 3times (before training, 10 minutes before finishing the training – so 10 minutes before postworkout drink, and before they go to sleep)… any many others, so I really don't know what is the best?