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View Full Version : Carbohydrate to Protein Ratio | Post-workout Drink



SwoleSam
08-07-2006, 04:54 PM
In addition to 5 g creatine, I typically use a 3:1 ratio in my drinks. Usually 75 g dextrose with 25 g whey. Is there a study showing an 'optimal' ratio one should use post-workout? Like 2:1 instead (60 g dex, 30 g pro) ?

I'm also wondering if 75 g of dex is a lot? Should I use something a little slower with the dextrose? Like make 1/2 the carbs maltodextrin?

Someone here will say "don't worry about it" or "it's not a big deal." But hey, I'm a natural and I'd like all the info I can get :read:

Built
08-07-2006, 04:58 PM
Here's what Berardi (http://www.johnberardi.com/articles/reviews/pc.htm)suggests:

Strength athletes/weight lifters interested in increasing muscle mass

· Sip 0.8g/kg carbohydrate and 0.4g/kg protein dissolved in 1L of water during exercise.
· Immediately after exercise ingest another identical beverage.
· Eat a solid food meal 1 hour later.
Strength athletes/weight lifters interested in preserving muscle mass while dieting
· Sip 0.4g/kg carbohydrate and 0.2g/kg protein dissolved in 0.5L of water during exercise.
· Eat a solid food meal 1 hour after exercise.

SwoleSam
08-07-2006, 05:06 PM
I never really thought about my weight entering into the equation nor did I think about drinking anything during exercise. This is great! Thanks built!!

Built
08-07-2006, 05:14 PM
You're welcome.

:)

JustLost
08-08-2006, 07:05 AM
I never really thought about my weight entering into the equation nor did I think about drinking anything during exercise. This is great! Thanks built!!

Weight always comes into the nutrition equation!

As far as "during", I'm more likely to have a shake during my workout than after.

Mercuryblade
08-09-2006, 06:30 PM
Sip 0.8g/kg carbohydrate
That puts me at about 54g carbs.
I am going to start drinking something besides water when I workout. Whey is out of the question however, because my body doesn't handle dairy well (I only can drink it after I workout with the aid of some lactase).

Since the body is in a pretty active state would getting this carbs from something like gatorade (high gi) be a good idea?

If not, any other suggestions of what to make a during workout shake out of?

sCaRz*Of*PaiN
08-09-2006, 06:34 PM
^^

Gatorade will work just fine (it's dextrose).

Built
08-10-2006, 02:05 PM
Only if it's Gatorade powder. The bottled stuff has fructose.