In the past I used to do: 50 g whey, about 50 g dextrose (or some sort of simple sugar), and 5 g creatine.
I've decided to change it up and try something new and a bit different than the norm and so far it has yielded great results.
So currently I'm doing: 24 g whey, 60 g complex carbs (usually coming from oats or shredded wheats - without milk obviously), and 5 g creatine.
I dunno what it is, but I have found that I really did not gain any sort of benefits from causing such a massive insulin spike post work out, and have found that complex carbs post work out have given me a better response.