I use them after workouts and between meals to save me eating crap - get them without aspartame (especially if you read the post on this forum). I'm using Reflex One Stop just now, which includes low-glaecymic carbs - ground up oats, I think - as well as plenty protein and 5g of creatine per serving. A bit sweet, but I'm getting used to it.

Re the creatine - opinions vary. There are reports that it's not good for your heart and stuff, as well as reports that say it's perfectly fine. Creatine occurs naturally in things like meat, and from my admittedly-limited knowledge all it does is encourage your muscle cells to hold onto water with the result that you're stronger, your muscles are more 'pumped' and can recover more quickly. Never had any problems with it myself and I've used it a few times - worth a go, in my opinion.

Where are you based? If it's UK look at www.affordablesupplements.co.uk for cheap creatine and protein, or www.bulkpowders.com for really cheap unflavoured stuff.