I'll take a crack at it, but I'm relatively new to supplements and everything, so guys in here, if I'm wrong, correct me.
After you lift weights, you actually want to consume a simple carbohydrate first. Avoid getting it from fructose, instead, aim for dextrose and/or malodextrin (preferably both). On BodyBuilding.com, a company called NOW sells big bags of pure dextrose for about $2.50 a pop. After having that, then aim for the protein.
I don't know very much about creatine at all. I've never taken it but I've been reading a lot about it the past few weeks in preparation to start taking it. Some people feel it's important to "saturate" your muscles with creatine, others think that's a waste. I'm just going to say, figure out what works for you. I for one plan on taking NO-Xplode before weight training sessions (which contains Creatine, CEE I think), and then regular Creatine Monohydrate afterwards with my post-workout shake.
Bodybuilders have all this shit down to a science. I'm trying to get into a *little* bit of bodybuilding on the side of MMA training, mostly for health. I have to admit, though, I do want a good physique and to be strong. I'm not going to start getting into supersetting and isolation lifts and BB competitions or anything, but I do want to have my diet down to somewhat of a science, and have a good ratio of muscle to fat. Nothing wrong with that, IMO.
Anyways, if you can get that into it, here's a good site that someone on this website referred me to:
http://www.abcbodybuilding.com/magazine/windowofopportunity.htm
If you're willing to spend the money, I hear nothing but positive things about stacking CellMass with NO-Xplode. I've heard good and bad (mostly the latter) things about Nitrix, but I've never heard anything bad about CellMass and NO-Xplode. Basically what you need to know is NO-Xplode is pre-workout, and CellMass is post-workout. Look around for the cheapest source for the stuff because it can get super expensive.
Like I said, I'm totally new to supplements. I've never used anything but Whey protein, a multivitamin, and some EFA capsules. What I can tell you, from a "natural" point of view, is that for your pre-workout meal, you're best off eating complex carbohydrates with protein and fat if possible, about an hour to an hour and a half before your workout.
Want a classic meal that is a staple of my diet? Peanut Butter and Jelly sandwiches. Only, replace the white bread with 100% Stone Ground Wheat Bread (the coarser the better), and replace that creamy peanut butter with natural peanut butter. Get natural preservatives for jelly. It's about 500 calories total, tastes great, and gives you lasting energy. I'd say drink milk with it, but I prefer not to drink milk before a workout. After a workout, it's good though.
