pwo without supplement

[mrdude]

I know that almost all you guys take some supplement after a work out. Let´s say that you couldn´t have any supplements after your work out. What food would be best right after your workout?
I know that you should eat or drink simple carbs and fast protein.
So would egg whites and some kind of fruit or juice be best after the workout?

Fow pwo should you have twice as much carbs as you have proteins?

How long after your pwo meal or shake do you have a real meal?

[Phate]

most people get best results taking in protein and simple carbs in a ratio of 1:2

[200byjune]

yup. oj cranberry juice gape juice. anf yup double the carbs

[Dicknang]

Yep juice is a good option for carbs. As far as protein, something lean would be good like eggs or maybe chicken or tuna.

1:2 protein:carbs seems to be the commonly accepted ratio for PWO.

I try to eat another meal about an hour after my PWO shake. I find that I struggle to get it down but I think that is a good time to get some slow carbs and some more protein. I base this on the fact that fast carbs and fast protein are digested well... fast, after your PWO and it then time to refuel.

[mrdude]

Yep juice is a good option for carbs. As far as protein, something lean would be good like eggs or maybe chicken or tuna.

1:2 protein:carbs seems to be the commonly accepted ratio for PWO.

I try to eat another meal about an hour after my PWO shake. I find that I struggle to get it down but I think that is a good time to get some slow carbs and some more protein. I base this on the fact that fast carbs and fast protein are digested well... fast, after your PWO and it then time to refuel.

Thanks dicknang for your reply.