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Not sure of your personal profile but I can tell you for sure you need to eat a lot more than that to grow. Your post workout shake should be at least 30-40grams by itself. Add in 4-5 meals daily of lean quality meats and veggies and fruits and now you have a recipe to grow. They say 1gram of...

I always notice a big improvement with Creatine and Glutamine post workout! Don't let yourself get ropped into all the fancys ones though. They say if you eat a lot of beef creatine isn't really nessecarry but I always notice a big improvement.