I came to this site not even considering a pre workout shake. I read it in an article and it immediatly made sence to me. So I tried searching it on this site and google. Everything was full of products I have no interest on buying. What I go I have is 26 gps Whey Protein and Pure Creatine. Nothing else nothing less.
I currently mix 18 grams of creatine in with water throughout the day and drink 39 grams of whey protein. 26 after a workout and 13 before bed.
After a workout I drink a smoothie with 26 g protein, 8 g creatine with mixed fruit, yogurt, sugar, ice.
I'm completely lost on a pre-workout shake, or anythng that is actually at the grocery store. I dont want to buy any products or supplements online, anywhere. Fruit smoothies is what I do. I can make a meal, but wouldn't perfer it.