Pre & Post Workout Shakes

What are you guys and gals mixing up/eating pre and post workout these days? My base is always Whey protein, 4oz skim milk, a few ice cubes. Right now I have in the house isopure, 100% whey, and assorted flavors of protein delites. Occasionally I add in some frozen berries to it or if out of berries a half of banana. Pre-Op I also added in some sort of EFA source as well - Udo's blended oil, flax meal or oil since I NEVER eat fish. I just do not like any seafood. I know.. I'm weird. Should I go back to that to round out my diet you think? Supplement Considerations.... I'm thinking about adding back in powdered spirullina and chlorella into my shakes. It is hard to decide though if it is worth it. Will I malabsorb? Who knows? Do we malabsorb less as we get further out? Seems like it. Is almost 10 months far enough out? I know I can certainly tolerate more foods. I just had something like 50grams of fruit sugar in one of those Naked Green Machine drinks and I didn't dump this afternoon. The spirullina and chlorella in that drink is very minimal and really doesn't do enough. Plus I don't make it a habit of taking in that much fruit sugar at a time usually. Even though I don't dump it still can make my tummy a little upset. What about also adding in the ten grams or so of L-glutamine. I think that is the dosage? Wonder if it will upset my tummy at all. I guess I won't know until I try.