I've noticed that some people are all for the dextrose in a PWO shake and some are against it. I've been doing it for the last month, and i think i'm going to have to join the crowd who's against it. I dont think its doing a whole lot of good for me.

So my question is....what is a better alternative for PWO nutrition needs?
Also....there was a post on here that had a file you could download that was a spreadsheet you could plug all your info into and it would tell you how many grams of pro/carbs/fat you need for the day to either cut or bulk. Ive searched and cant find it. does anyone know what i;m talking about?