how long after PWO shake should next meal be?

[yodaddy]

i was wondering how long after i have my PWO shake shold i have my meal.....i ussually get to the gym by 8 or 9 work out and do cardio so i am there for 1 and a half -2 hours.....then i go home have 2 scoops of chocolete isopure in blender with water 4 ice cubs and half a bannana......now should my meal after that have carbs?....fat?....protein obv but how long and what should the meal consist of thanks...

[taiboxa]

man u got revise your training regiment/nutrition plan

first i would NOT do cardio pwo if at all possible
take shake w/ you consume IMMEDIATLY after working out
.25g Whey Protein per lb of LBM and 1-2grams of dextrose/sugar for each gram of protein.

1-1.5hrs after shake .. consume a meal primarly of protein carbs about 50/50

[yodaddy]

dont get me wrong i do cardio first....then eat alittle somethign this guy at my gym told me alot of body builders eat applpe sauce after carido to then work out..its a perfect mix of carbs with mimimul sugar...frank seppi maybe u kno him hes preety famous....i dunno i mean i am liek 9% body fat 190 basically solid as hell and my only question was i didnt kno about the meal after my PWO shake....but thanks for the advice i guess the way i wrote my post made it look like i was dumb hahahahah thanks agagin for the imput

[taiboxa]

dont get me wrong i do cardio first....then eat alittle somethign this guy at my gym told me alot of body builders eat applpe sauce after carido to then work out..its a perfect mix of carbs with mimimul sugar...frank seppi maybe u kno him hes preety famous....i dunno i mean i am liek 9% body fat 190 basically solid as hell and my only question was i didnt kno about the meal after my PWO shake....but thanks for the advice i guess the way i wrote my post made it look like i was dumb hahahahah thanks agagin for the imput

well cardio pre/w'o can be detrimental to ones energy reserves unless its relaly really low paced such as 60% MHR oh well good luck..

[Kärnfysikern]

betwen 45 minutes to 2 hours or so.

[bcap]

should be pretty high in carbs and must contain some pro as well - something low gi though. i usually have a cup of oats with a scoop of whey or a piece of chicken an hour after my pwo shake. good luck bro