I'm trying to figure out what's best to take after working out before i do any cardio, then again after the cardio?

I workout for an hour 20mins. Then hit cardio for 20mins. So between Protein shakes, Complex carbs, simple carbs & glutamine powder which items to take when?

Usually after my workouts i am super pumped, but after the 20mins cardio that entire pump goes away and i feel like i shrunk which is why i want to add something between the workouts & cardio, then again after.