Optimal Recovery Ratio

[c3p]

Ever since I found the supplement product name Surge, I have been interested in post-workout ratios for the best recovery. As a high-school student, I can't really afford it as of right now. So I need to find a cheaper alternatives but still yeilds great results.

Here are the ratios for Surge:
Cals: 340
Carbs: 46 g
Protien: 25 g
Sugar: 42 g

Does everyone agree this is the best ratio or does it hold a flaw?

Also, what kind of home-made shakes would be most simliar?

My take on it would be the following:
2 cups of milk (Protein and Base of shake)
1 Bannana (Carbs and Sugar)
1 scoop of Nitrean (Protein)
4 Tbs of Chocolate Syrup (Sugar)

[Stumprrp]

lol, sorry but it annoyed me like hell i hope you mean "Sugar"

post workout your body needs simple carbs and protien so your home made shake you listed would be good.

[Mr. D]

look into buying Dextrose. its cheap. www.supplementdirect.com has an 11lb bag for 9.9 plus shipping. Its the best PWO carb. How much carbs and protein you need depends on your bodyweight. Check out either volume 2 or 3of Get Built, im not sure which one.

[ddegroff]

My take on it would be the following:
2 cups of milk (Protein and Base of shake)
1 Bannana (Carbs and Sugar)
1 scoop of Nitrean (Protein)
4 Tbs of Chocolate Syrup (Sugar)

Your mom would like this more, I like this more. The chocolate syrup may contain HFCS which I try to avoid. Some don't care.

[Stumprrp]

such as myself, i used to throw some in my PWO ha, but its not the cleanest way!