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I would get a 2:1 carb to protein ratio if you mainly do strength work... maybe a 3:1 mix if you're doing a lot of conditioning work... but both ratio's would be fine for either scenario.
You can throw 2-5g of creatine into your drink and BCAA's, Leucine, or EAA's would be optional.
I'd probably shoot for 30-40g of carbs per hour of training.
Start sipping your drink just prior to training or during your warm-up and continue drinking it throughout your workout. Slam back whatever is left after your workout.
PWO, I'd just eat a whole food meal rich in carbs and lean protein. I no longer believe in PWO shakes unless you absolutely can’t eat for an excess of a couple of hours after training.
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