Formula for protien/carb intake POST workout?

Hey gang,


Mr.questions is back hehe

I was wondering if there is a formula for determining my carb/protien intake POST workout and within 30 mins.

I know that i need a balance to be most effective but the amounts seem to be almost a set number,

and if i have learned anything from this (lack of a better word) Hobby, NOTHING is ever as simple as a set number.


Maybe it is, and maybe it aint hehe so here i ask

Any thoughts would be great.

My stats:

5'11" 260lbs BF 27-30% (havent checked lately)
Clean diet, cardio 5 times a week, 35 mins morning no food,shake with flax, water,water,water .. oh and more water.

three days resistance training with 25 mins post weights
Just started throwing in 2 sets of 20 crunches in the PM five times a week.

thanks gang,

Post workout - 3 g carbs to 1 g protein

protein .4g per kg of bodyweight taken in a 2:1 ratio carbs to protein, so you are bout 118kg x .4 is 47. You will need 45-50g protein with 90-100g carbs post workout. The carbs should be a 50/50 mix of dextrose and maltodextrin. The protein should be hydrolized with the lowest molecular weight possible to allow the fastest absorption. Protein factory has two very good proteins for this....the hydro 360 (casein but still is digested VERY quickly but tastes horrible) and hydro 520 (whey...still not the best tasting but significantly better than the casein). Hope this helps bro. Oh yeah and ZERO fat post workout.

protein (hydrolyzed whey) 0.4g/kg and 0.8 carbs (simple sugars)

I've heard 3 to 1 ratio like KeyMastur said. Take in .4- .8 per lb/of bodyweight from Maltodextrin or Dextrose or both.

Thanks everyone.
Lots of great info

Im making sure all of this goes in my "success journal" . i keep a notebook with everything i take and eat/drink and my workouts.

Seems anal but helps me stay focused :P

Hey gang,

i know this is just "old thinking" or so i have heard.
Alot of trainers come up with the 30g protien barrier.

they swear you cannot absorb more than that at once.

This totally doesnt make since to me.. why would most of the largest BB'ers drink more than that.

Does anyone know where this 30g barrier came from?

thanks again for all the great info

2:1 carbs to protien.

so i am 170 5'11 what should i be taking post workout,,,?????

Quote:

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Originally posted by Buddha_Red
Hey gang,

i know this is just "old thinking" or so i have heard.
Alot of trainers come up with the 30g protien barrier.

they swear you cannot absorb more than that at once.

This totally doesnt make since to me.. why would most of the largest BB'ers drink more than that.

Does anyone know where this 30g barrier came from?

thanks again for all the great info

---

I'VE WONDERED THAT MYSELF CAUSE I HAVE GOTTEN INTO MANY ARGUEMENTS ABOUT IT WITH THESE GUYS, I'VE NEVER SEEN A STUDY ON THIS ISSUE, SO UNTIL I DO I'M STICKING TO MY WAY. ID RATHER HAVE EXTRA AMINO'S FLOATING AROUND THEN NOT ENOUGH.

Buddha, I have heard similar claims but I have also talked with nutritionists that believe you can make your body adapt to a larger amount of protein in a sitting but it must be done gradually. I would say stick to 30g/meal for about 2-3 maybe even 4 weeks and then go to 35g/meal for an equal time....continue this until you are where you want to be or until your stomach can't take that much protein anymore.


FG: 2.2kg is 1lb so 170/2.2 is 77. 77x .4 is 30.9. so 30-35g protein and 60-70 carbs, very simple math bro.

Thanks gang

Once again some really great info by all.