The best liquid meal for post workout?

[Bossman]

I used to consume 48g whey protein & 80g waximaize upon 30 minutes of working out - then eating chicken & sweet potato 1 hour after that shake.

Through more research - I have found out to have 10g BCAAs, a liquid amino acid supplement (Twin Labs Amino Fuel for me), and whatever you're supplementing with as well - arginine, creatine... - have immeadiate post workout - and then eat as soon as u get home - chicken & white rice for me (carbs & quick absorptions).

With a high GI meal immediately PW you will elicit an insulin spike helping to store all of those nutrients your taking. You've depleted glycogen as well as broken down muscle tissue. You had it right the first time.

Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair.

In addition, since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle. After exercise, the body decreases its rate of protein synthesis and increases its rate of protein breakdown. However, the provision of protein and amino acid solutions has been shown to reverse this trend, increasing protein synthesis and decreasing protein breakdown.

Researchers have used anywhere from 0.2g - 0.4g of protein per 1 kilogram of body weight to demonstrate the effectiveness of adding protein to a post-workout carbohydrate drink (van Loon et al 2000b, Roy et al 1998). As an increased consumption of the essential amino acids may lead to a more positive protein balance, 0.4g/kg may be better than 0.2g/kg.