Thread: How much Carbs

You need 40g of protein and 60-90g of carbs in your post workout shake. Don't use oats. You don't want any fiber. You want most to all of the carbs to be simple carbs, idealy dextrose. I do a blend of maltodextrin and dextrose in mine to total about 75g of carbs. The more intense of a workout day it is, the more carbs that you need to replenish. Chest, back, and leg days get more. Shoulders, bi's and tri's get less.

Originally Posted by Drake

I would like to know what would be the ideal carbohydrate amount for a post workout drink. I am currently taking a full cup of oats w/ whey protein which has about 30 grams of protein. I want to add weight and I have but I am somewhat worried about adding fat instead of muscle.

The amount you need depends on your weight, BF%, the intensity and length of your workout, your goals and your overall daily intake...

So there is no 'ideal' amount.

Generally speaking, a figure of 0.33-0.5g carbs/pound body weight (as long as you do not have a really high BF%) is recommended (with something around 0.2-0.25g protein/pound).