I stopped using creatine but am very high on glutamine, i do what big al told me and it works great

take 5 grms when i get out of bed in the morining around 6 am in water

then before training 5 grms

take 10 grms after training

then before bed i take 5 grms again

i never go under 15 grms a day.

for the shakes it 10 am-around 3 pm or if i workout its after the workout around 7 pm and before bed, around 10 pm, then at 11 pm i take my glutamine