Just take 1 shake after a workout…
Creatine is great for a long jumper. Anything where there is shorts bursts of high intensity work. (1-6 seconds) like sprinting, olympic lifting, jumping etc etc…
Glutimine should be in the protein shake…eta Alanine with your pre-training supplement.
So alanine and creatine should be taken together before my workout? Or should the alanine be taken pre-meet? I was looking at some other threads and you mentioned musclespeed as a pre-meet substance. Should I take that on top of all the other substances?