Post workout nutrition: 20g Carbs and 21g Protein?

[ARN]

I'm 130lbs and after my workout I have a shake (21g protein with 9g of carbs). In addition to that I'll have a slice of whole wheat bread (11g of carbs). Is this enough? I've just finished cutting and I'm starting a clean bulk phase now. Is 20g of carbs enough after a workout or should I have more?

[TheGimp]

Up the protein and the carbs, possibly double the protein and triple the carbs, split into a pre and post workout meal if you prefer. You want to be making maximum use of partitioning and anabolism induced by the workout.

EDIT:
this (http://www.wannabebigforums.com/showthread.php?t=61836) sticky may help

[gopher]

Up the protein and the carbs, possibly double the protein and triple the carbs, split into a pre and post workout meal if you prefer. You want to be making maximum use of partitioning and anabolism induced by the workout.

EDIT:
this (http://www.wannabebigforums.com/showthread.php?t=61836) sticky may help
:withstupi

[Optimum08]

:withstupi's

i usually have a ~50 g protein + ~50g dex. + 5g. creatine in my PWO shake...so u most likely will want to up both your pwo carbs and pwo protein...

[ARN]

Thanks for the replies guys. Very helpful. :thumbup: